TUESDAY 10.2.2018

Seaward CrossFit – CrossFit

Question of the day

What was the last funny video you saw online?

Metcon (Time)

For time:

20 L-pull-ups

30 Ring dips

40 Toes to bar

50 Burpees

60 Kettlebell swings (24kg/16kg)

70 cal row or bike

Fitness

20 Box assisted pull-ups

25 Jumping ring dips

30 Hanging knee raise (or knee tucks)

35 Burpees

45 Kettlebell swings

50/40 cal row or bike

Cool Down

Shoulder Stretch Sequence

0:45/0:45 Banded distraction

0:45/0:45 Banded up & over (ragdoll)

0:45/0:45 Elbow in band (PNF)

Overtime

Every 2:00 for 3 sets:

3 Hang muscle snatch

*50-55% 1RM snatch

*Performed from low hang

10:00 to find a max of:

3 Hang power snatch + 1 hang squat snatch

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