MONDAY 2.18.19

Seaward CrossFit – CrossFit

Power Clean (7 sets of 2 performed E2MOM)

The intent is not necessarily to build to max loads but may build relatively close if technique is sound. The goal is to have ZERO failed reps.

*Use hang variation if need-be.

Metcon (AMRAP – Reps)


20 Dumbbell snatches, alternating arms (50lbs/35lbs)

10 Burpee box jump overs (24/20″)
Look familiar?


Intermediate athletes

AMRAP 10:00 of:

20 Dumbbell snatches, alternating (40lbs/25lbs)

10 Burpee box jump overs (24″/20″)

*Perform step overs as needed

Beginner athletes

12 Dumbbell snatches, alternating (light manageable load)

6 burpee box jump/ step overs (low height)

Cool Down

Walk 200m

Banded shoulder distration 1:00/1:00

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