281-909-7479
1904 A El Mar Ln,
Seabrook, TX 77586

1-24-2018

January 24, 2018

CrossFit Seabrook – CrossFit Core

Warm-up

Clean Warm-up (No Measure)

-2 min AAB/Row/Run (your choice)

5 Russian KBS

5 American Swings

5 Tators with 5 Sec Pause bottom squat

5 Good mornings

5 Stiff Legged DL

5 Elbow Rotations

5 Strict Presses

5 Front Squats

Weightlifting

Clean and Jerk (3rm in 15 min )

Metcon

18.0 (Time)

21-15-9

Dumbell Snatches

OTD Burpees lateral
on snatches youor opposite hand cannot touch any part of your body during the movement. On the way down the athlete my switch hands but must switch after the dumbell has passed eye level. Both heads of the dumbell must touch the ground and not bounced.

On burpees both feet must jump back at the same time and jump over the DB and land at the same time. You also must come to a standing position before you can jump over the DB.

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