Category: Crossfit WOD

January 24, 2020

Fitness By The Sea – BTS | 30

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Metcon

Three Rounds of Work :60, Rotate :20 of:

A. Alternating Dumbbell Snatch

B. Dumbbell Plank Pull Unders

C. Weighted Box Step Up

D. Single Dumbbell Press

E. Ski

January 24, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Overhead Squat

Take 15 Minutes to Work Through 4-5 Sets of:

A. 1 – 10 Second Paused Overhead Squat (Rack Before Part B)

B. 5 Overhead Squat

C. 30′ Kettle Bell Up Carry

Metcon

Metcon (AMRAP – Reps)

Three Rounds of:

0:00 – 2:00 – Bike Calorie

2:00 – 3:00 – Kettle Bell Swing (53/35)

3:00 – 4:00 – Single Kettle Bell Front Rack Lunge (53/35)

4:00 – 5:00 – Rest

——————

Rx+

Kettle Bell (70/53)

January 23, 2020

Fitness By The Sea – BTS | 45

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Weightlifting

Deadlift

Take 5 Minutes to Warm Up to 60%

Every 3 Minutes for 3 Sets:

5 Deadlift with 7 Second Hold at Top

*Change Weights if Needed*

Metcon

Metcon (Time)

For Time:

1,000/800 Row or 800 Run

21 Deadlift (155/105)

500/400 Row or 400 Run

15 Deadlift (185/135)

250/200 Row or 200 Run

9 Deadlift (225/155)

*Time Cap: 12 Minutes*

January 23, 2020

Fitness By The Sea – BTS | CrossFit

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Gymnastics

“Muscle Up Negatives”

Take 5 Minutes to Review

Take 12 Minutes Complete 5-7 Sets of:

1-3 Negative Muscle Up (Modify – Russian Dip)

Muscle Up Negative – https://www.youtube.com/watch?v=WKf1PfMqfmU

Russian Dip Negative – https://www.youtube.com/watch?v=eGK4cnYFpT0

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Unbroken Double Under (Modify 20 Unbroken Singles)

10 Box Jump (24/20)

3/2 Ring Muscle Up

*Rest 2 Minutes and Repeat from Top*

Modify Ring Muscle Up to Bar Muscle Up or 10 Box Dips