4-20-2017

20
Apr

4-20-2017

CrossFit Seabrook – CrossFit

Warm-up

Deadlift warm-up (No Measure)

250m Row

20 GHD Back Extensions

20 KB Swings

10 Single Leg RDL

Weightlifting

Clean pull complex (6×2)

3 sec pull from gound to knee

3 sec pause at knee

Explode and shrug
Perform on the even minutes of a 12 min EMOM. Heavier than last week

Front Squat (6×3)

Perform on the odd minutes of a 12 min emom at 80% of your 1 rep max

Metcon

Metcon (Time)

100 wallballs 20/14#

75 sit-ups

50 shoulder to overhead 95/65#

25 hang power cleans 95/65#
Rx+ 135/95#