TUESDAY 1.15.19

Seaward CrossFit – CrossFit

Question of the day

How would you sum up the internet in a single word?

1 Hang Squat Clean + 1 Squat Clean

E3MOM for 5 sets (15 minutes)

*The first set should be challenging but allow for a build up for at least the first 3 sets. All sets should be at roughly 80%+.

*Perform a set every 3:00. The athlete may drop the bar after the hang squat clean, before performing the full squat clean. The bar should not be on the ground for more than 0:05.


Use a power clean to a front squat as needed.

Back Squat (in 10:00 build to heavy set of 6)

Cool Down

2 Sets:

20/20 Banded hamstring curls

0:45 Weighted Chinese planks

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