MONDAY 4.15.19

Seaward CrossFit – CrossFit

Question of the day

Where were you born?

3 POSITION POWER SNATCH (8 x 1)

Every 1:30 for 8 sets (12:00)
The purpose of this exercise is learn proper positioning, focus on quality.

Metcon (Time)

For time:

15 – 12 – 9 – 6 – 3

Power snatch

Burpees
*This is intended to be a 5:00-7:00 workout, we will cap it at 8:00.

Fitness

Power Snatch

*Reduce loads to allow for nearly all sets to be unbroken with fast transitions.

*For new athletes, reduce reps on an as needed basis, 12 – 9 – 6 – 3.

*Perform from a hang position.

Cool Down

3 Rounds

15 Band pull aparts

15 Pass through with band

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