Category: Crossfit WOD

February 24, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Back Squat

Take 5 Minutes to Warm Up to 60%

Every 3 Minutes for 5 Sets:

12 Reps @ 60%

Metcon

Metcon (Time)

Three Rounds For Time:

30 Double Under (Modify – 60 Singles)

20 Dumbbell Snatch (50/35)

30 Double Under

40 Russian Kettle Bell Swing (53/35)

30 Double Under

*Time Cap: 14 Minutes*

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Rx+

Kettle Bell Snatch (70/53)

Russian Swing (70/53)

Unbroken Double Unders

February 23, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Clean and Jerk

Take 7 Minutes to Warm Up Weight:

Every Minute for 10 Minutes:

1 Clean and Jerk (Same Weight)

Metcon

Metcon (AMRAP – Reps)

Four Rounds of, Work 2, Rest 2:

30 Box Jump (24/20)

Max Ring Dips

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Rx+

Ring Dip from Top of Muscle Up

February 23, 2020

Fitness By The Sea – BTS | 45

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Metcon

Metcon (AMRAP – Reps)

Complete the Following With a Partner:

AMRAP 6

Partner A: 10/8 Bike Calorie

Partner B: 5 Front Squat (155/105)

*Rest 1 Minute *

AMRAP 6

Repeat Above – Partners Switch Movement

*Rest 4 Minutes*

AMRAP 6

Partner A: 10/8 Ski Calorie

Partner B: 10/10 Dumbbell Snatch (53/35)

*Rest 1 Minute*

AMRAP 6

Repeat Above – Partners Switch Movement

February 21, 2020

Fitness By The Sea – BTS | CrossFit

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Weightlifting

Shoulder Press

Take 15 Minutes to Complete 4 Sets of:

A. 5/5 Filly Lunge

B. 10 Strict Press @ AHAP

Metcon

Metcon (AMRAP – Reps)

AMRAP 18

9 Front Squat (135/95)

9 Hand Stand Push Up

*Every 3 Minutes – 18 Wall Ball (20/14)*

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Rx+

Front Squat (165/110)

Strict HSPU

Wall Ball (30/20)