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″)
AMRAP 10:00 of:
20 Dumbbell snatches, alternating (40lbs/25lbs)
10 Burpee box jump overs (24″/20″)
*Perform step overs as needed
12 Dumbbell snatches, alternating (light manageable load)
6 burpee box jump/ step overs (low height)
Banded shoulder distration 1:00/1:00