THURSDAY 10.18.18

Seaward CrossFit – CrossFit

Question of the day

What would be your perfect weekend?

Metcon (AMRAP – Reps)

“FGB style”4 rounds, 1 min per station:

Hand release push ups

Dumbbell Snatch (50/35)

Ring dip

1 minute REST


“FGB style”4 rounds, 1 min per station:

Band assisted push up, push up to box/ barbell

Dumbbell Snatch

Box dip

1 minute REST



Warm Up Sets:

Every 1:30 for 4 sets:

Set 1: 10 Bench press (bar)

Set 2: 8 Bench press (light)

Set 3: 6 Bench press (medium)

Set 4: 4 Bench press at a load slightly below intended work weights

*Do 20 band pull aparts after each set.

Working Sets:

Every 2:00 for 3 sets:

3 Bench press

*Up to 90% of 10/8/2018 3RM

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