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

10-11-2017

October 11, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

Deadlift warm-up (No Measure)

250m Row

20 GHD Back Extensions

20 KB Swings

10 Single Leg RDL

Weightlifting

Deadlift (2×20)

Get a couple of good warmup sets of about 6-8 reps and use your first set of 20 around 60% or so, this will change person to person depending on their work capacity but use that first set to determine how much more you can go up on the second set. These are touch and go reps so no resting the bar on the ground

Metcon

Metcon (Time)

50 double unders

15 Hang Power Cleans 115/85#

15 Push Jerks

50 Double Unders

12 Hang Power Cleans 135/95#

12 push Jerks

50 Double Unders

9 Hang Power Cleans 155/105 #

9 Push Jerks

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