Seaward CrossFit – CrossFit
Question of the day
What is the most embarassing thing your parents ever caught you doing?
Front Squat (3 reps E2MOM for 8 sets (16 minutes))
Start at a moderate weight that allows for a slow and gradual build up throughout the 8 sets. Last set should be very challenging.
3 Rounds for time:
10 C2B Pull-ups
21 deadlifts (225/155)
*12 minute time cap
WTF? (What’s the focus?)
This is intended to be a very fast workout. Choose pull-up variation that can be completed unbroken. Deadlift weight should be something you can complete the first round unbroken, 7+ on the last round when fatigued.
Pull-ups: Reduce volume to be completed unbroken each round, regular pull-ups also to be completed unbroken, jumping chest to bar pull-ups.
Deadlift: Reduce load or ROM to ensure sound mechanics are withheld.