THURSDAY 3.28.19

Announcements

Open gym will be cancelled in lieu of our snatch clinic Saturday 3/30.

Seaward CrossFit – CrossFit

Question of the day

What is one luxury you don’t think you could live without?

Metcon (Weight)

Every 3:00 for 9:00 (3 sets)

3 Shoulder press

6 Strict chest to bar pull-ups

*Use 80%+ of 1RM shoulder press give or take.
Enter weight then note pull-up variation and/or number of reps completed if not Rx.

For the pull-ups, 6 reps should be done without needing to drop from the bar. If an athlete drops from the bar, the set is terminated.

Metcon (Weight)

Every 3:00 for 9:00 (3 sets)

3 Push press

6 Strict pull-ups

Start 1st push press slightly above last shoulder press load and add each round.

Metcon (Weight)

Every 3:00 for 9:00 (3 sets)

3 Push jerks

6 Strict chin-ups

*Start 1st push jerk set at or above last push press load and add each round.

Cool Down

1:30/1:30 Lat roll

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