Thursday May 24, 2018

Seaward CrossFit – CrossFit

Metcon (Time)

5 Rounds for time:

20 Wall ball shots (20lbs/14lbs to 10’/9′ target)

10 Hang power cleans (155lbs/105lbs)

Fitness

5 Rounds

15 Wall ball shots (20lbs/14lbs)

*decrease reps before weight today as long as techinque is good.

10 Hang power cleans (115-135lbs/75-95lbs)

*Use 15 reps on the wall ball if the second round of wall balls takes more than 1:30 to peform.

OR

5 Rounds

15 Wall ball shots (Use a weight the athlete can achieve the height. Decrease reps in favor of a heavier ball today)

7 Hang power cleans (Choose a load that you can achieve 7 reps unbroken and quickly)

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