SATURDAY 10.6.2018

Seaward CrossFit – CrossFit

Question of the day

What’s your favorite way to waste time?

Dubai CrossFit® Championship Qualifier 18.1A (Time)

60 Double Unders

10 Thrusters (110/80)

60 Double Unders

20 Thrusters

60 Double Unders

30 Thrusters

*10 Minute time cap

**Each rep that is not completed will be added as :01 to time. (i.e. if you finished the 1 thruster in the round of 30 your score would be 12:29)

Fitness

60 Single Unders

10 Thrusters (80/55)

60 Single Unders

20 Thrusters

60 Single Unders

30 Thrusters

*10 minute time cap

Weightlifting

Weightlifting

Build Up Sets:

Every 1:30 for 3 sets

3 Hang muscle cleans

*From knee height

Working Sets:

Every 2:00 for 3 sets

3 Hang muscle clean

*50-55% 1RM clean

Build Up Sets:

3 Sets

2 Hang power clean + 1 hang clean + 1 jerk

Working Sets:

Every 2:00 for 4 sets:

3 Hang power clean + 1 hang clean + 1 jerk

*Use 80% of max from Friday, 9/28/2018

*Hang is from low hang

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