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)
10 Burpees lateral over bar
10 Squat cleans (95lbs/65lbs)
Light, fast, and dirty today. Push the pace!
7 Burpees lateral over bar *Use a step over the bar if needed.
7 Hang squat cleans
*Light load that can be cycled.
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)