MONDAY 6.10.19

Seaward CrossFit – CrossFit

Question of the day

What is your favorite lift?


EMOM 24:00

Minute 1- 3 Power cleans

Minute 2- Rest

Minute 3- 3 Shoulder press

Minute 4- Rest

*All sets should be above 70-75% of 1 rep max. Athletes should increase loads for at least the first 3-4 sets. On the power cleans, reps can be completed in singles but must be completed by 0:20 into the minute timeframe. Use loads from last Wednesday’s workout for estimates on weights to be used for the shoulder press.

Power Clean (3)

Shoulder Press (3)


On the minute for 7:00 (7 sets)

1 Wall walk + handstand hold until the 0:30 mark


This intent here is to focus on handstand skill and position with shoulder stability and stamina being a secondary benefit. Focus on a hollow body position and active shoulder on the holds.

Movement Modifications

Wall Walk + handstand hold

*Pike up + hold

*Pike up on floor + hold

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