6-08-2018

8
Jun

6-08-2018

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 Complex AHAP* (20 minutes find max)

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

Metcon (Time)

7 Rounds

7 HSPU

7 Kettlebell Swings 70/53#

7 Situps

7 Pullups