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

11-29-2017

November 29, 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

Clean Complex AHAP* ( Every :90 for 9 minutes )

1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

Once the bar leaves the ground it cannot be put down until all five movements are done.

Rest at least two minutes between sets.

*AHAP (As Heavy As Possible)

Metcon

Clean Ladder 2016 (AMRAP – Reps)

10 Clean and Jerks. 50% Finish before 2 min

8 Clean and Jerks 60% Finish before 4 Min

6 Clean and Jerks 70% Finish before 6 Min

4 Clean and Jerks 80% Finish before 8 Min

2 Clean and Jerks 90% Finish before 10 Min

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