Monday 10.8.2018

Seaward CrossFit – CrossFit

Question of the day

Do you have any pets? What are their names?

Metcon (Time)

For time:

25 Box jumps (30″/24″)

30 Handstand Push-up

25 Push jerk (155lbs/105lbs)

30 Pull-ups

25 Box jumps (30″/24″)

Fitness

25 Box jumps (20″/16″)

30 Strict dumbbell press

20 Push jerk (A load that allows for 2 sets)

30 Ring Rows

25 Box jumps/ jump to plate/ stick jumps… JUST JUMP!

*DB press load should allow for ~10-12 reps unbroken.

**Push jerk load should allow for ~10-12 reps unbroken.

Accessory Work

25 Light barbell shoulder presses

20 Pass Throughs with PVC

15 Rollover V-sits

Overtime

Warm-up Sets:

Every 1:30 for 4 sets

3 Push Press + 3 Push Jerks

*Increase each set

Working Sets:

Every 2:00 for 3 sets

3 Push Press + 3 Push Jerks

*85% of max from 9/21/2018

Bench Press

Every 2:00 for 3 sets:

3 Bench Press

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