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

11-09-2016

November 09, 2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 4 (No Measure)

100 single Jump ropes

3 Wall Climbs

ME walk away from wall

15 Wallballs

Weightlifting

Push Press (1-2-2)

10 minutes to find max for the today

10 minutes 2×2 @ 90% superset with Max Distance HS walks

Metcon

Metcon (Time)

For Time

Buy In 50 Double Unders

9-7-5

UB Bear Complex 135/95#

Buy Out 50 DU
Bear Complex is

Clean

Front Squat

Push Jerk

Back Squat

Push Jerk (Lock elbows out!!)

This must be done UB , The weight cannot rest on the floor nor can you regrip on the floor. If you fail you must start at the beginning of whatever rep scheme you are on. The elbows must also lock out on every singe jerk you do. You can combine movements to make faster like squat clean into a thruster, etc.

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