2.11.19

Seaward CrossFit – CrossFit

Question of the day

Rock music or pop music?

Metcon (Time)

For time:

12 Power snatch

30 Wall ball

9 Power snatch

30 Wall ball shots

6 Power snatch

30 Wall ball shots

3 Power snatch

*(135lbs/95lbs)

*(20lbs/14lbs, 10′ target)

Fitness

Option 1

*Decrease weight on the power snatch and wall ball. Keep targets, reps, and heights if possible

*(125lbs/85lbs)

*(16lbs/12lbs)

Option 2

*In addition to the above decrease the reps on the wall balls to 20 per set. Technique on the snatch is the priority.

For time:

12 Power snatch

*(65-95lbs/35-65lbs)

20 Wall ball

*(A load that 10 is achievable at 10′)

9 Power snatch

20 Wall ball

6 Power snatch

20 Wall ball

3 Power snatch

Accessory Work

3 Sets

20 Partner leg press downs

*3 sets each partner, Decrease to 10 reps per set as needed. Don’t allow the legs to hit the ground.

Cool Down

5:00 Row or bike easy

1:30 Upper back roll with plate

1:00/1:00 Barbell quad roll

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