MONDAY OCTOBER 10.1.2018

Seaward CrossFit – CrossFit

Question of the day

What’s the most useful thing you own?

Metcon (AMRAP – Reps)

On a clock that runs for 25:00:

0:00-10:00

Run 1 mile

with time remaining

Attempt “Grace” – 30 clean and jerks (135lbs/95lbs)

10:00-12:00 Rest

12:00-19:00

Run 800 meters

Max rep cluster (135lbs/95lbs)

19:00-21:00 Rest

21:00-25:00

Run 400 meters

Max rep power clean (135lbs/95lbs)

*Leaderboard is all reps completed of Grace, clusters and cleans.

Fitness

0:00-10:00

Run 1200 meters (6th street and back)

with time remaining

Attempt “Grace” – 30 clean and jerks

REST 10:00-12:00

12:00-19:00

600 meters (10th street and back)

Max rep cluster

REST 19:00-21:00

21:00-25:00

Run 300 meters (bermuda triangle and back)

Max rep power clean

*Use (95lbs/65lbs) or a load that allows for consistent singles to be done safely.

Cool Down

1:00/1:00 Lower leg barbell smash

Overtime

Warm Up Sets:

5 Handstand kick ups

5 Handstand push-up negative

Working Sets:

50 Strict handstand push-ups

*Leaderboard this time.

EMOM 6:00

0:45 Handstand hold

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply