1-03-2018

3
Jan

1-03-2018

CrossFit Seabrook – CrossFit Core

Warm-up

Warmup 7 (No Measure)

250m Row

:30 Handstand hold

15 Wallballs

:30 plank

10 Strict Barbell press

5 Push Jerks

Weightlifting

Split Jerk (15 Min Work on technique)

Start off with a couple strict presses in split jerk, then move to jerk balances focusing on the drive under the bar. Then work your way up to a decent heavy split jerk making every lift as perfect as possible.

Metcon

Metcon (Time)

21-15-9-6-3

Double Unders

Hang Power Cleans 95/65#

Ring Dips