A case of the Monday’s

Seaward CrossFit – CrossFit

Question of the day

On a scale of 1-10, how strict were your parents and if you have your own kids how strict are you as a parent?

Metcon (No Measure)

Every 1:30 for 6 sets

2 Snatches

2 Bar facing burpees
*No measure – Focus on the technique of the snatches NOT the weight.

2018 Regional Event 4 (Time)

For time:

2 Rounds of:

10 Snatches (175lbs/125lbs)

12 Bar facing burpees

Into

2 Rounds of:

10 Snatches (115lbs/75lbs)

12 Bar facing burpees

*12:00 time cap (regionals was 9:00)

**Each rep over the 12:00 add 0:01 to your score for the leaderboard. For example if you have 12 burpees left at 12:00 your score is 12:

Fitness

*Simply decrease the snatch weight. Suggested is (135lbs/95lbs) and (115lbs/75lbs).

OR…

Reps and weight decreased.

For time:

2 Rounds of:

8 Snatches (light load)

*Use a load that allows for consistent singles

10 Bar facing burpees

Into

2 Rounds of:

8 Snatches (light load – 5 to 10 lbs)

*Use a load that allows for each set to be completed with no more than 1 break.

10 Bar facing burpees

Accessory Work

3 sets NOT for time:

DB weighted side bends 20/20

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