Monday July 9th

Announcements

Reminder: This Friday we will host No Shower Happy Hour in lieu of the 6:30pm class. Invite your friends/ family :)

Seaward CrossFit – CrossFit

Question of the day

If you could live in any TV home, what would it be?

Metcon (Time)

For time:

Run 200 meters

10 Squat snatch (95lbs/65lbs)

Run 200 meters

8 Squat snatch (115lbs/75lbs)

Run 200 meters

6 Squat snatch (125lbs/85lbs)

Run 200 meters

4 Squat snatch (135lbs/95lbs)

Run 200 meters

2 Squat snatch (145lbs/100lbs)

Run 200 meters
15 minute time cap

Fitness

Run 200 meters

10 Hang power snatch (light load)

Run 200 meters

8 Hang power snatch (light load)

Run 200 meters

6 Hang power snatch (light load)

Run 200 meters

4 Hang power snatch (light load)

Run 200 meters

2 Hang power snatch (light load)

Run 200 meters

Build heavier with each set or same across all is fine.

Accessory Work

3 Rounds

:30 elevator plank

:30 plank

:15 side plank (Right)

:15 side plank (Left)

KB suitcase carry 70′ each side (53/35 lbs)

Overtime

Handstand work

EMOM 5:00

:30 Handstand hold (facing wall)

EMOM 5:00

10/10 Handstand shoulder taps (facing wall OR freestanding)

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