FRIDAY 9.07.18

Seaward CrossFit – CrossFit

Question of the day

What 3 famous people, living or dead, would you want at your fantasy dinner party?

Metcon (Time)

3 Rounds for time:

20 Kettlebell swings (53lbs/35lbs)

20 Front squats (95lbs/65lbs)

20 Box jumps (24″/20″)

20 Push press (95lbs/65lbs)

Fitness

3 Rounds

15 Kettlebell swings

15 Front squats

15 Box jumps/ step-ups

15 Push press

Accessory Work

6 x 1

0:10 Eccentric Pull Up (scale by using J cups)

3 x 3

Strict Pull Up (Scale by using J cups if need be)

*Add a load for those that need it.

Overtime

Every 1:30 for 3 Sets:

4 Snatch Grip Shrugs + 4 High Pulls (30-40% of 1RM snatch)

REST 1:30

Every 1:30 for 3 sets:

5 Muscle Snatch (40-50% of 1RM snatch)

REST 1:30

Every 2:00 for 3 sets:

5 Power Snatch + 1 Overhead Squat up to a max

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