THURSDAY 10.25.18

Seaward CrossFit – CrossFit

Question of the day

If you opened a business, what kind of business would it be?

(If you already own a business now is your time to self promote and tell us about it!)

Metcon (9 Rounds for weight)

Back Squat

5-4-3-2-1-2-3-4-5
*Aim to add at least 5-10 lbs to each set from previous performance (7/20)

Accessory Work

Truck Strength:

2 Rounds NOT for time

15 DB side bends (left)

15-30 second tall side plank (left)

15 DB side bends (right)

15-30 second tall side plank (right)

30 second Plank

Overtime

OWER JERK TO SPLIT JERK

TIPS

Warm Up Sets:

7 Shoulder press

7 Push press

7 Power jerk

7 Press in a split jerk position

7 Split jerks

Do 2 warm-ups sets of:

1 Power jerks to 1 split jerks before starting the 10:00

Working Sets:

In a 10:00

1 Power jerk + 1 split jerk

*Work to a max

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