MONDAY 5.13.19

Seaward CrossFit – CrossFit

Power Snatch (6 x 2)

In 6 sets find heavy double. (Complete both reps within :25)

Working on a 2 minute clock (12 minutes)

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Fitness

Double unders

*If you can do a few double unders, but can’t string big sets do 15 double unders per round.

*If you are still working on the skill, spend 1:00 practicing each round and don’t worry about the reps.

*If needed, perform 50 single unders each round.

Power snatches

*The goal is 3 rounds of 15 reps consecutively. If unable, decrease weight as much as needed to achieve this goal.

*If technique when pulling from the floor is not optimal, perform hang power snatches today.

Accessory Work

2 Rounds

30-50 Band pull aparts (use LIGHT band)

1:00/1:00 KB calf smash

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