SATURDAY 11.24.18

Seaward CrossFit – CrossFit

Question of the day

What is something that everyone looks stupid doing?

Metcon (Time)

With a partner

For time:

100 Clean and jerks

Reps 1-50: (135lbs/95lbs)

Reps 50-80: (185lbs/125lbs)

Reps 80-100: (205lbs/135lbs)

*1 Person works at a time. Divide the reps in any fashion, but you must complete at the reps at 135lbs/95lbs before moving on to 185lbs/125lbs, etc.

*No need for a squat today but athelts can if needed.

Fitness

For time:

80 Clean and jerks

Reps 1-40

*Use a light load

Reps 40-60

*Use a light to moderate load

Reps 60-80

*Use a moderate moderate-heavy load

*Ensure sound mechanics are maintained. Perform the clean from the hang position if needed.

Cool Down

2 Sets

1:00 T-spine opener on med ball

10/10 Down dog shoulder circles

Partner core work

5 x 3 Armadillo drill with your partner

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