FRIDAY 11.30.18

Seaward CrossFit – CrossFit

Question of the day

What’s the best Wi-Fi name you’ve seen?

Shoulder Press (Every 2:30 for 5 sets or 3)

Build as heavy as possible. Record heaviest successful set.

Metcon (AMRAP – Reps)

AMRAP 8:00

Run 800 meters

with the remaining time:

1 Push press (115lbs/75lbs)

2 Unbroken push press

3 Unbroken push press

4 Unbroken push press

….continue until the clock hits 8:00
Bring to floor after each set. Aim to reach set of 10.

Score is total Push press reps.

Fitness

AMRAP 8:00

Run 600 meters

with the remaining time:

1 Push press (65lbs/45lbs)

2 Unbroken push press

3 Unbroken push press

4 Unbroken push press

….continue until the clock hits 8:00.

Cool Down

Accumulate 30 ring rows with a 1311 tempo (0:03 lowering phase)

1:00/1:00 Lower leg barbell smash

1:30 Foam Roll upper back

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply