SATURDAY 6.01.19

Announcements

Starting June 3rd we will begin our brand new MVMNT class. Times are Monday, Tuesday, and Thursday at 10:30am and 6:30pm. There will be no CF at 6:30 on those days but you are welcome to use the facility and utilize our open gym policy.

Seaward CrossFit – CrossFit

Metcon (Time)

2 Rounds for time:

30 Power snatches (135lbs/95lbs)

30 Clean and jerks (135lbs/95lbs)

*Partners share and bar and accumulate reps with 1 person working at a time.

*16 minute time cap
Scale weight so consistent singles can be performed. Perform from hang position if needed.

Accessory Work

2 Rounds, for quality

0:20 Left over right hamstring stretch

5 Standing Right leg Extensions + :10 Hold at parallel

2 Rounds, for quality

0:20 Right over left hamstring stretch

5 Standing Left leg Extensions + :10 Hold at parallel

3 Sets

Max time L-sit hold on parallettes

*If less than 0:08 do tuck sit or single leg L-sit.

**Record longest hold

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