TUESDAY 11.6.2018

Announcements

No Shower Happy Hour this Friday November 9th in lieu of the 6:30pm class. Come workout at 5:30 then celebrate Friendsgiving with #teamseaward

Seaward CrossFit – CrossFit

Question of the day

What animal or insect do you wish humans could eradicate?

Metcon (No Measure)

On a 12 Minute Running Clock:

PART A: Every minute on the Minute for 5 Minutes (Minutes 0:00, 1:00, 2:00, 3:00, 4:00):

Every minute on the minute do 1 Clean & Jerk, Then in the remainder of the minute accumulate as many Calories on the Rower as possible.

PART B: Minutes 5:00-12:00:

7 Minutes to Find a One-Rep-Max Clean & Jerk.

Metcon (Calories)

PART A: Every minute on the Minute for 5 Minutes (Minutes 0:00, 1:00, 2:00, 3:00, 4:00):

Every minute on the minute do 1 Clean & Jerk, Then in the remainder of the minute accumulate as many Calories on the Rower as possible.
RX Male: 205

RX Female: 123

Intermediate Male: 185

Intermediate Female: 113

Scaled Male: 155

Scaled Female: 83

Beginner Male: 95

Beginner Female: 63

Clean and Jerk (Find 1RM)

At the 5 minute mark you can begin doing your max Clean & Jerk. You can add weights to your bar used for Part A. You can take as many attempts as you would like in the 7 minutes. The Rep must be Completed within the 7 minute time frame to count.

Standards for a Clean & Jerk: You can do a Power Clean or Full Clean, a Push Jerk or Split Jerk, even a Strict Press or Push Press is fine. The bar must leave the floor at the beginning of the rep, make contact with the shoulders and then at the completion of the press the knees, hips, elbows must be locked out with feet under shoulders.

Cool Down

Foam roll:

Upper back 1:00

Lats 1:00 (each side)

Thread the needle 1:00 (each side)

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