MONDAY 4.29.19

Seaward CrossFit – CrossFit

Question of the day

What stereotype do you completely live up to?

Metcon (Weight)

5 Rounds, for load:

90 Single unders

30 Double unders

3 Squat cleans
Record heaviest set of 3. In order for a “set” of 3 reps on the clean to count, all 3 reps must be completed in a 0:45 timeframe. Athletes may adjust weight as needed, each set.


Single Unders

*Reduce reps if needed, if 90 reps cannot be completed in under 1:00.

Double Unders

*Complete 0:30 of double under attempts each round.

Squat Clean

*Modify the movement to a hang squat clean if mechanics are difficult to maintain from the floor.

Accessory Work

2 Sets of: 0:10 hollow hold + roll + 0:10 arch hold + roll back

2 Sets of: 5 tuck crunch + roll + 5 arm haulers + roll back

2 Sets of: 5 hollow rocks + roll + 5 arch rocks + roll back

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