11-08-2016

8
Nov

11-08-2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 3 (No Measure)

2 Rounds

200m Run

5 KB Single leg RDL (Each Leg)

10 kb SDHP

10 KB Swings 35/26#

10 Jumping Pullups

Weightlifting

Deadlift (1-2-2)

10 minutes to work up to heaviest deadlift for the day followed by 2×2 @ 90%. Superset your 2×2 with Max effort lipping pull-ups. If you cannot do kipping pull-up yet because of lack of strength then do a set of 8-12 strict pull-ups with whatever band that is necessary for you to fail in that rep range. This rep range cause muscle growth which later we can turn into muscle strength but first we need to develop those muscles!! If you can do strict pull-up with no band and cannot do a kipping pull-up work on your kip and do max effort kipping swings. Ask coach for assistance here so you make sure you’re doing them right!

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Wallballs 20/14#

10 SDHP 95/65#

10 Box Jumps 24/20#