MONDAY 11.26.18

Seaward CrossFit – CrossFit

Power Snatch (EMOM (10): 2 reps)

*Focus is skill, speed, and sound mechanics.

*Use same weight for each, ~70-80% of 2RM from 11/13.

Question of the day

What is the weirdest thing you have seen in someone else’s home?

Metcon (AMRAP – Reps)

AMRAP 10:00

10 Pull-ups

10 Dumbbell box step ups (24″/20″, 50lbs/35lbs)

Fitness

AMRAP 10:00

10 Ring rows or barbell inverted rows

10 Dumbbell box step ups (manageable height/ weight)

Cool Down

Med ball lizard stretch 1:00/ 1:00

Overtime

Front Squat E3MOM (12:00/ 4 rounds)

6 Front squats

Sets 1-2 @ 65%

Sets 3-4 @ 70%

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