WEDNESDAY 8.22.18

Seaward CrossFit – CrossFit

Metcon (AMRAP – Reps)

AMRAP 6:00

2 Strict handstand push-ups or slow negative handstand push-ups

4 Hang power cleans (205lbs/135lbs)
3:00 Rest before beginning part 2.

Metcon (AMRAP – Reps)

AMRAP 6:00:

10 Handstand push-ups

10 Hang power cleans (135lbs/95lbs)

Fitness

AMRAP 6:00

4 Dumbbell shoulder press *Use a challenging weight.

4 Hang power cleans

*Use a moderate load that allows for 4 reps unbroken on every round

–REST 3:00 before beginning part 2–

AMRAP 6:00

5 Pike push-ups

10 Hang power cleans

(85lbs/55lbs)

*Use a light load

Cool Down

1:30 Upper back roll

1:00/1:00 Banded shoulder stretch

Overtime

8 – 8 – 8

Weighted GHD hip extension

*Rest 1:00 between sets

30 – 30 – 30

Barbell good mornings

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