3-19-2018

19
Mar

3-19-2018

CrossFit Seabrook – CrossFit Core

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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 and Jerk (20 min find 1rm )

On the first 5-10 minutes really dial in technique on your squat clean.

Metcon

Metcon (Time)

15-12-9-6-3

Dumbbell Hang Clean and Jerks 50/35#

Weighted Pullups

*Use one dumbbell from your Cleans to use for your pullups)

* Scale complete strict pullups with no weight

* Beginner do jumping pullups with a controlled descent