4-03-2017

3
Apr

4-03-2017

CrossFit Seabrook – CrossFit

Warm-up

Leg Warm-up (No Measure)

400m Run

5 10 Sec pause squats

5 squats

20 walking lunges

15 Russian KBS

1 min Plank Hold

Weightlifting

Back Squat (6-6-5-5-4-3)

2×6 70%

2×5 75%

1×4 80%

1×3 85%

Strict Dumbell/Kettlebell Press (4×8-10 )

Perform between the last four sets of back squats

Metcon

Metcon (Time)

3 Rounds

12 Lateral Box Jump overs 24/20″

9 Power Cleans 185/115#

6 Ring Muscle-ups ( ring rows+ring dips)