Friday 9.21.18

Seaward CrossFit – CrossFit

3 Push Press + 3 Push Jerks (5 x 6)

5 sets building as heavy as possible
Do not set the bar down between push press and push jerk.

Metcon (Time)

10 – 8 – 6 – 4 – 2

Push jerk

*85-90% of part 1.

Box jump (30/24″)
This should be a very challenging load on the jerk and a challenging height on the box jump. Do you recognize the redundancy in these two movements?

Cool Down

1:30/1:30 Lower leg barbell smash

1:30 Hands on box shoulder stretch

Overtime

For time:

10-8-6-4-2

Ring Muscle Ups

2-4-6-8-10

HSPU

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