WEDNESDAY 9.19.18

Seaward CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

15 Toes to bar

70-foot handstand walk

*Each 10-feet is one rep. Total reps per round are 22.

**REST 3:00 before starting part 2.

Metcon (AMRAP – Reps)

Workout, part 2 (43:00-53:00)

AMRAP 10:00

15 Sandbag hang cleans (green/ yellow)

70-foot sandbag front rack walking lunge (green/yellow)

*Each 10-feet is one rep. Total reps per round are 22.

Cool Down

Shoulder Stretch Sequence (https://youtu.be/LHzS3GvQWHY)

0:30 Arm out to side

0:30 Arm at 45

0:30 Rear delt

10 Internal/external

Overtime

Warm Up Sets:

Do 3 sets:

2 Hang power clean + 1 hang clean + 1 jerk

*Working up in weight

Working Sets:

Every 2:00 for 4 sets

2 Hang power clean + 1 hang clean + 1 jerk

*70-80% 1 RM clean and jerk.

**Going to have to be fast under the bar for the second power clean and clean

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