SATURDAY 2.02.19

Announcements

On Saturday 2/2 there will be no open gym. We will be hosting our weightlifting workshop from 10:30-12:30. We have just a couple spots left so if you would like to join us please RSVP right away.

Seaward CrossFit – CrossFit

Question of the day

Would you rather have all your text messages or google searches made public?

Metcon (Time)

For time:

400m Run

50 Front squats (185lbs/125lbs)

400m Run

75 Synchronized abmat sit-ups

400m Run

50 Back squats (185lbs/125lbs)

400m Run
*20 minute time cap

Fitness

The loads on the squats should be challenging but allow for at least 5 front squats to be completed unbroken and 10 back squats to be completed unbroken. The sit-ups will challenge the trunk significantly and make the back squats more demanding.

Intermediate athletes

Partner Workout

For time:

400m Run

50 Front squats (155lbs/105lbs)

400m Run

75 Synchronized abmat sit-ups

400m Run

50 Back squats (155lbs/105lbs)

400m Run

Novice athletes

Partner Workout

For time:

400m Run

50 Front squats (manageable load)

200m Run

50 Synchronized abmat sit-ups

200m Run

50 Back squats (manageable load)

400m Run

Cool Down

1:30/1:30 Lower leg barbell smash

1:00/1:00 Samson stretch

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