TUESDAY 8.21.18

Seaward CrossFit – CrossFit

Question of the day

What’s your favorite karaoke song?

Metcon (Time)

For time:

20 Pull-ups

30 Overhead squats (115lbs/75lbs)

20 Pull-ups

20 Overhead squats (145lbs/100lbs)

20 Pull-ups

10 Overhead squats (175lbs/125lbs)

20 Pull-ups

**Alternate style between kipping and butterfly.

Fitness

10 Box assisted or floor assist pull-ups

15 Overhead squats (95lbs/65lbs)

10 Box assisted or floor assist pull-ups

15 Overhead squats (95lbs/65lbs)

10Box assisted or floor assist pull-ups

15 Overhead squats (95lbs/65lbs)

10 Box assisted or floor assist pull-ups

Overtime

Every 1:30 for 4 sets:

4 Snatch grip shrugs + 4 high pulls

*Performed from the power position (pockets).

50-60% of 1RM

Every 2:00 for 4 sets:

5 Power Snatch + 1 overhead squat < 75%-80% of 1RM

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