Monday July 30th

Seaward CrossFit – CrossFit

Question of the day

If you could be an Olympic athlete, in what sport would you compete?

Clean and Jerk (Workout, part 1 In 10:00: Find a 2 rep max)

*This is performed as singles. Do the first clean and jerk, drop the bar, and then do the second clean and jerk.

**The 2 reps must be completed in a 0:30 window.

Metcon (AMRAP – Reps)

AMRAP 8:00

Squat clean and jerk @80% of part 1.

AMRAP = As many reps or rounds as possible.

Cool Down

50 Banded good mornings with an easy band.

1:30 hands-on box shoulder stretch.

Overtime

3 Sets

0:30/0:30 Side plank

3 Sets

20/20 Side plank dip

EMOM 4:00:

0:30 Hollow hold

Accumulate 100 m. plate pinch carry (35lbs/25lbs)

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