Seaward CrossFit – CrossFit
Question of the day
If You Could Go Back In Time And Make Little Changes To Your Childhood, What Is One Thing You’d Learn And Master Over The Years So You’d Be An Expert At It Today?
30 Clean and Jerks, 135# / 95#
Complete w/ Rx weight if you can perform 8+ quick touch and go reps.
Use a light load that allows for sound mechanics and a sub 7:00 finish.
Clean and Jerk (Heavy set of 2 complete within :20 )
With running clock from Grace work to heavy set of 2 before 15:00
3:00 Row, bike, jog, or jump rope easy
Lying rear delt + internal/external rotation stretch
2 rounds each arm of:
0:30 Rear delt
0:30 External rotation
0:30 Internal rotation
Gymnastics Developmentand aerobic work:
EMOM 10:00 (10 sets):
Minute 1: Bike @ EZ pace
Minute 2: 3 Russian dips from forearms + 3 dips + 3 Russian dips from upper arms