11-28-2016

28
Nov

11-28-2016

CrossFit Seabrook – CrossFit

Warm-up

Overhead Warmup (No Measure)

400m run

15 PVC Passthroughs + Overhead squat

10 BTN Push press + Overhead Squats with barbell

5 Snatch Balance with 3 sec pause at bottom

Weightlifting

Overhead Squat (1-2-2)

Get max for today and then perform 2 sets of 2 @90%

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Teens Scaled (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 45# / 35#

6 Jumping Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 45# / 35#

8 Jumping Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 45# / 35#

10 Jumping Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.