FRIDAY 11.16.18

Seaward CrossFit – CrossFit

Question of the day

What was the best time period of your life? What do you think will be the best time period of your entire life?

Clean and Jerk (Workout, part 1 In 10:00: Find a 2 rep max)

*This is performed as singles. Do the first clean and jerk, drop the bar, and then do the second clean and jerk.

**The 2 reps must be completed in a 0:30 window.

Clean Jerk AMRAP in 8:00 (AMRAP – Reps)

AMRAP 8:00

Squat clean and jerk @80% of part 1.

AMRAP = As many reps or rounds as possible.
Use same weight as Monoday July 30th.

Cool Down

50 Banded good mornings with an easy band.

1:30 hands-on box shoulder stretch.


3 Sets

0:30/0:30 Side plank

3 Sets

20/20 Side plank dip

EMOM 4:00:

0:30 Hollow hold

Accumulate 100 m. plate pinch carry (35lbs/25lbs)

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