Wednesday 10.10.2018

Seaward CrossFit – CrossFit

Question of the day

What is something that is popular now that annoys you?

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

14.1 Scaled (Time)

10-Minute AMRAP of:

30 Single-Unders

15 Power Snatches, 60#/ 45#

Cool Down

1:30 Upper back roll with plate

1:30/1:30 Barbell lower leg smash

Overtime

Every 2:00 for 3 sets

3 Hang muscle snatch (50-55% 1RM snatch)

*Low Hang

Every 2:00 for 4 sets:

3 Hang power snatch + 1 hang squat snatch

*Build to a max for the day

*Hang position is from low hang

Every 2:00 for 3 sets:

3 Snatch balance (85-90% of 9/15/2018)

3 sets of 15/15 Single leg V-ups

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