Author: cfbythesea

August 19, 2018

Fitness By The Sea – BTS | 30

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Metcon

AMRAP 16

2,000/1,500 Meter Row

1 Minute Hollow Body Hold (accumulate)

15/15 Dumbbell Snatch

1 Minute Hollow Body Hold (accumulate)

With Time Remaining Max Effort: Jump Rope

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August 19, 2018

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Hang Snatch

**Power or Squat – Athlete Choice**

Take 5 Minutes to Warm Up to Starting Weight

A. Every Minute for Five Minutes – 3 Unbroken Reps

B. Every Minute for Five Minutes – 2 Unbroken Reps

C. Every Minute for Five Minutes – 1 Rep

*1 Minute – Rest/Change Weights Every 5 Minutes*

Metcon

Metcon (Time)

Three Rounds For Time:

30 Kettle Bell Swings (53/35)

1 Minute – Bar Hang (Accumulate)

30 Box Jumps (24/20)

*Time Cap: 14 Minutes*

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Rx+

KBS (70/53)

BJ (30/24)

August 18, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Metcon (Time)

Complete the Following With a Partner for Time:

Buy In: 1 Mile Run Together

Followed By, Five Rounds for Time:

10 Bench Press (Each) (115/75)

10 Squat Clean (Each) (115/75)

10 Shoulder to Over Head (Each) (115/75)

*Time Cap: 35 Minutes*

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Rx+

Weight (135/95)

August 16, 2018

Fitness By The Sea – BTS | CrossFit

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Metcon

Calorie Row | 100 (Time)

For Time:

100/75 Calorie Row

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

5 Front Squat (165/110)

5/3 Ring Dip

200 Meter Run

5/3 Ring Dip

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Rx+

Front Squat (205/145)

5/3 Ring Muscle Up

200 Meter Run

5/3 Ring Muscle Up

Accessory Work

Back Squat (7 x 3 @ 85%)

August 15, 2018

Fitness By The Sea – BTS | 30

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Metcon

Complete the Following for Time:

Three Rounds of:

10/7 Row Calories

15 Kettle Bell Swings

15 Goblet Squat

Two Rounds of:

20/15 Row Calorie

15 Kettle Bell Swings

15 Goblet Squats

One Round of:

50/40 Calorie Row

15 Kettle Bell Swings

15 Goblet Squats

**Time Cap: 20 Minutes**