6-12-2017

12
Jun

6-12-2017

CrossFit Seabrook – CrossFit

Warm-up

Squat Ready (No Measure)

400m run

20 high knees

20 butt kicks

20 high kicks

20 lunges

Weightlifting

Back Squat (6×2 )

Perform 2 reps at 80% on every odd minutes in a 12 minute EMOM

Deficit Handstand Pushup (4xME )

Only perform these if you already have a good strict HSPU with no abmats. Guys use one pair of 45# plates and ladies use a pair 0f 25# plates. First 2 sets will be strict, 2nd two sets will be kipping

Handstand Push-ups (2xMax reps )

Last 2 sets will be regular kipping HSPU unless you need to scale, then all 6 sets wil be either regular or scaled.

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

10 Thrusters 135/95#

200m run

8 Thrusters 155//105#

200m Run

6 Thrusters 175/115#

200m Run

4 Thrusters 195/125#

200m Run

Max reps Thrusters 205/135# with remaining time