MONDAY 3.11.2019

Seaward CrossFit – CrossFit

Question of the day

What was the worst date you ever went on?

Metcon (Time)

For time:

100 Double unders

50 Single arm dumbbell snatch, alternating arms (50lbs/35lbs)

75 Push-ups

100 Air squats

75 Sit-ups

50 Single arm dumbbell push press (50lbs/35lbs) *Alternate arms after every 5 reps

100 Double unders
To help with pacing the following time guideline may be beneficial:

Double unders, by 2:00. Dumbell snatch, by 6:00. Push-ups, by 12:00. Air Squats, by 16:00.

Sit-ups, by 19:00. Dumbbell push press, by 23:00.


Double Unders

*1:30 of double under attempts on each effort.

*100 Single unders

Dumbbell snatch

*Decrease load to complete 50 reps in under 4:00.

*Reduce reps to 35 and use a light load.

*Use hang dumbbell snatch if mechanics from the floor are not be maintained.


*Reduce to 50-55 reps.

*Reduce reps to 50

*Knee push-ups.

Air Squats

*Reduce reps 50-75.


*Reduce reps to 50.

Dumbbell Push Press

*Decrease load to complete 50 reps in under 4:00.

*Reduce reps to 35

Cool Down

2 Rounds

0:30/0:30 90 degree chest stretch

0:45/0:45 Pigeon stretch on floor

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