MONDAY 10.15.18

Seaward CrossFit – CrossFit

Question of the day

What is the best thing about your work/ school?

1 Hang Squat Clean + 1 Squat Clean

E3MOM for 5 sets (15 minutes)

*The first set should be challenging but allow for a build up for at least the first 3 sets. All sets should be at roughly 80%+.

*Perform a set every 3:00. The athlete may drop the bar after the hang squat clean, before performing the full squat clean. The bar should not be on the ground for more than 0:05.


Use a power clean to a front squat as needed.
Log heaviest set and note others.

Metcon (AMRAP – Reps)

AMRAP 7:00

10 Burpees lateral over bar

10 Squat cleans (95lbs/65lbs)
Light, fast, and dirty today. Push the pace!


AMRAP 7:00

7 Burpees lateral over bar *Use a step over the bar if needed.

7 Hang squat cleans

*Light load that can be cycled.

Cool Down

1:00/1:00 Heel toe hamstring stretch


3 rounds NOT for time:

10/10 Dumbbell single leg deadlifts (AHAP)

10/10 Back rack deficit reverse lunge (AHAP)

0:30 L-sit hold (substitute with paralellette tuck hold if need-be)

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