12-07-2016

7
Dec

12-07-2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 4 (No Measure)

100 single Jump ropes

3 Wall Climbs

ME walk away from wall

15 Wallballs


Make sure the bar is sitting high up on the shoulders and your dip is straight down with weight loaded in the heels. Drive up hard and powerful!!


After full extension of hips you need to quickly move your feet into position and pushing against the barbell to get yourslef into catching position!!

Weightlifting

Split Jerk (3-3-3-3 )

Work strictly on form and try to reach up to 70% with perfect form

Metcon

Metcon (AMRAP – Reps)

Fight gone what?!?!?

3 ROUNDS for reps

1min MAx reps Row

1 min Max reps burpees

1 MIn max reps Pullups

1 Min Max reps S20 75/45#

1 Min max reps Hanging knee raises

1 min rest