281-909-7479
1904 A El Mar Ln,
Seabrook, TX 77586

6-19-2017

June 19, 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 (6×2 on the odd minutes of a 12 min EMOM )

Deficit Handstand Pushup (6xME )

Men add 45# plate on each side and women add 25# on each side.

Handstand Push-ups (6xME )

Do these if you cannot do deficit yet or still need work on kipping or strength

Metcon

Metcon (Time)

21 Dumbell hang squat cleans 50/35#

21 Dumbell push jerks 50/35#

400m Run

15 DB hang squat cleans

15 DB Push Jerks

400m Run

9 DB hang squat cleans

9 DB push jerks

400m Run

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