TUESDAY 11.27.18

Seaward CrossFit – CrossFit

Question of the day

Who do you know that really reminds you of a character in a TV show or movie?

Metcon (Time)

3 Rounds for time:

21 Kettlebell swings (53lbs/35lbs)

15 Box jumps (24″/20″)

9 Push jerk (155lbs/105lbs)

1:00 Rest between rounds
*Leaderboard total time minus 2:00.


3 Rounds

15 Kettlebell swings (35lbs/24lbs)

12 Box step ups (6/6 to knee high box)

9 Push jerk (Manageable load for unbroken reps)

*Rest 1:00 between rounds

Accessory Work

3 Rounds NOT for time:

10 Plate Turn overs

10 Heel taps onto plates

10 Banded BMU compressions

Cool Down

1:00/1:00 Banded shoulder stretch


4 Rounds, NOT for time:

15 Kneeling good mornings

10 Incline Tate press


In as few sets as possible:

100 Dumbbell bench press (50lbs/35lbs)

Hamstring and triceps work for part 1 and blood flow and hypertrophy work for part 2. You’re welcome.

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