MONDAY 8.12.19

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)

EMOM 12:00

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.

Box Jump

*Reduce height 1st, then, reps to also 8-10.

Cool Down

1:30/1:30 Banded shoulder stretch

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