BTS|CrossFit: May 24, 2019

May 24, 2019

Weightlifting
Power Clean (Weight)
Take 5 Minutes to Warm Up to Starting Weight

A. Every Minute for Five Minutes – 1.1.1 Reps
B. Every Minute for Five Minutes – 1.1 Reps
C. Every Minute for Five Minutes – 1 Rep

**Take an Additional Minute Between EMOM’s to change Weight – – Record 5 x 1**

Metcon
Metcon (AMRAP – Reps)
AMRAP 9
5 Pull Up
10 Wall Ball (20/14)
————————
Rx+
Chest to Bar
Wall Ball (30/20)

BTS|CrossFit: May 23, 2019

May 23, 2019

Metcon
Metcon (AMRAP – Reps)
Six Sets of Work :45, Rest :30 of:
Max Effort Double Unders

Metcon
Metcon (AMRAP – Reps)
Every 2 Minutes for 20 Minutes:
A. 15 Double Dumbbell Clean + Max Double Dumbbell Thruster (53/35)
B. 10 Burpee

*Score is Thrusters Only*
——————————
Rx+
20 Burpee

BTS|CrossFit: May 22, 2019

May 22, 2019

Gymnastics
Toes-To-Bar (Max reps)
Find Your 1 Set Max, Followed By:

Every Minute for 10 Minutes:
20% of Your Max Set

*Score Max Set Only*

Metcon
Metcon (Time)
Five Rounds for Time:
30 Dumbbell Snatch (50/35)
20 Box Jump (24/20)
10/7 Ring Dip

Cash Out: 100 Hand Released Push Ups

*Time Cap: 20 Minutes*
———————————-
Rx+
Box Jump (30/24)
10/7 Dip from Top of Muscle Up

BTS|CrossFit: May 21, 2019

May 21, 2019

Weightlifting
Front Squat (Weight)
Take 20 Minutes to Complete Five Sets of:
A. 4 Front Squat @ 80%
B. :30 Bottom of Goblet Squat Hold

Metcon
Metcon (AMRAP – Reps)
AMRAP 10
Buy In: 75/60 Calorie Row

Followed By (AMRAP):
5 Hand Stand Push Up (Scale: Dumbbell Press)
10 Deadlift (225/155)

*Score AMRAP Reps Only*

BTS|CrossFit: May 20, 2019

May 20, 2019

Metcon
Metcon (AMRAP – Reps)
Every 2 Minutes for 5 Rounds (30 Minutes):
A. 40 Total Walking Lunge (No Score)
B. 300 Meter Run (No Score)
C. 20 Power Clean (95/65) + Max Effort: Ski Calories

*Score is Ski Calories Only*
———————————-
Rx+
50 Total Lunge
400 Meter Run
20 Power Clean (115/75) + Max Assault Bike Calories

BTS|CrossFit: May 18, 2019

May 18, 2019

Metcon
Metcon (Time)
In Teams of Two Complete the Following:

Buy In:
800 Meter Medicine Ball Run (20/14) – Run Together – One Ball

Followed By:
Ten Rounds of: (5 Runs Each, 100 S2OH Each)
One Person Runs 200 Meter Run While the other Completes 20 Shoulder to Overhead (95/65) – Can’t Switch Until Both are Done.

Followed By:
200 Synchro Air Squat

Cash Out:
800 Meter Medicine Ball Run (20/14) – Run Together – One Ball

**Time Cap: 30 Minutes**

BTS|CrossFit: May 16, 2019

May 16, 2019

Weightlifting
Power Clean (Weight)
Take 5 Minutes to Warm Up to Starting Weight

A. Every Minute for Five Minutes – 1.1.1 Reps
B. Every Minute for Five Minutes – 1.1 Reps
C. Every Minute for Five Minutes – 1 Rep

**Take an Additional Minute Between EMOM’s to change Weight – – Record 5 x 1**
—————————————————
Will Be Repeating Weekly – Take Notes of Weights and Try to Increase Every Week

Metcon
Metcon (AMRAP – Reps)
AMRAP 12
5,10,15…
Hang Clean
Back Squat

Rx: (95/65)
Rx+:(135/95)