10-27-2017

27
Oct

10-27-2017

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

Power Clean (20 min find 1rm)

Metcon

Metcon (AMRAP – Reps)

4 min amrap

12 Hanging knee raises

12 Strict press 75/55#

Rest 2 minutes

4 min amrap

9 Knees to elbow

9 Push press 95/65#

2 min rest

4 min amrap

6 Toes to bar

6 Push jerk 115/75#