Seaward CrossFit – CrossFit
Question of the day
What’s the first movie you remember seeing in theaters?
Hang Power Snatch (3 reps EMOM for 10:00)
These sets are primarily intended to be focused on speed and technique. Start at a light and increase the load gradually over the course of the next several sets. There should be no missed lifts today, it is NOT a 3RM.
Metcon (AMRAP – Reps)
Odd- 15 Burpees
Even- 15 Box jumps (24″/20″)
If completed Rx and adding a rep to each movement each round you will complete 210 reps. (15+16+17+18+19+20 x2)
WTF?? What’s the focus & scaling options
Attempt to move at a sprint pace on each interval at the beginning and attempt to hang on as the reps increase. Choose a modification on reps based on a reasonable final set of reps. As rx last set will be 20 reps, consider starting at 8-10 and still increasing 1 each round. The score is reps based on total completed.
Cap each minute at 0:50.
*Reduce reps from the start to 8-10.
*Reduce height 1st, then, reps to also 8-10.
1:30/1:30 Banded shoulder stretch