Wednesday 9.26.2018

Seaward CrossFit – CrossFit

Question of the day

If you had a boat what would you name it?

Metcon (Time)

For time:

9 Power snatch (135/95)

15 Thrusters

21 Power Cleans

2:00 Rest

21 Power cleans

15 Thrusters

9 Power snatch
Score is total work time (subtract 2:00 from time on clock when part 2 is complete).

Fitness

For time:

9 Hang Power Snatch

15 Thrusters

21 Hang Power Cleans

2:00 REST

21 Hang Power Cleans

15 Thrusters

9 Hang Power Snatch

*Manageable load

Accessory Work

Pirourette Plank Rows (https://youtu.be/q8PEVF8erjE)

30-50

Overtime

3 Rounds for time:

7 Dumbbell hang power cleans

7 Dumbbell front squats

7 Dumbbell push jerks

21/16cal Air bike

2:00 Rest

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