June 19, 2017

Announcements

Reminder: Gym Will Be CLOSED on Saturday June 24, 2017 Due to the Asbury Park Summer Games

Fitness By The Sea – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Part A.

Every Minute for 10 Minutes:

Death By: Squat Cleans

Rx: 165/110

Rx+: 205/145

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Starting at the 10:00 Mark

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Part B.

Every Minute Until Failure:

Death By: Power Cleans

Rx: 135/95

Rx+: 185/125

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*If You Fail in Part A – Rest Until the 10:00 Mark*

**Score is Total Reps of Part A + Part B**

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Scaling:

Part A: 70% of 1 Rep Max Clean

Part B: 60% of 1 Rep Max Clean

June 18, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Weighted Pull-ups

Take 12 Minutes to Complete:

6 Sets of 5 Reps – AHAP

*Use One Weight*

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
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Time Cap: 12 Minutes

Finisher

Metcon (AMRAP – Reps)

Tabata – Push Ups

June 16, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Back Squat to Box

Hips Should Be Below Parallel When Seated
Take 15 Minutes to Establish Your 5 Rep Max

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

5,10,15,20….

Kettle Bell Swings (70/53)

Kettle Bell Lunge (70/53) (Total)

Accessory Work

Weighted Good Mornings (5 x 10 @ Medium Load)

June 15, 2017

Fitness By The Sea – CrossFit

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Weightlifting

Deadlift

Take 9 Minutes to Warm Up to 75%-85%

Every 30 Seconds for 12 Sets:

2 Reps @ 75%-85% (Choose One Weight)

Metcon

Metcon (Time)

Three Rounds for Time:

20 Burpee Over Bar

30 Deadlift (135/95)

400 Meter Run

*Time Cap: 15 Minutes*

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Rx+

Deadlift (165/110)

Accessory Work

For Time:

100 Kettle Bell Swings (53/35)