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

10-21-2016

October 21, 2016

CrossFit Seabrook – CrossFit

Warm-up

Clean Warm-up (No Measure)

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

15 ghd hip extensions

5 Russian KBS

5 American Swings

5 Tators with 5 Sec Pause bottom squat

Weightlifting

Power Clean (6-6-6-6-6-6)

Make these smooth. Try same weight as week with the added rep! These will be done on the even minutes of a 12min EMOM

Back Squat (3-3-3-3-3-3)

Try to go heavier this week. 3 sec pause at the bottom and explode up as fast as you can! To be performed on the odd minutes of a 12min EMOM

Metcon

Metcon (Time)

3 Rounds

30 Wallballs 20/14#

20 K2E

10 Front Squats 135/95#
RX+ T2B and 185/115# for front squats. Squats are from floor so try to complete these sets unbroken!

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text