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

6-22-2018

June 22, 2018

CrossFit Seabrook – CrossFit Core

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Warm-up

Warmup 2 (No Measure)

2min your choice Run/Row/Bike

5 Air Squats

5 pushups

5 kb swing 35/26#

:30 Superman hold

10 Air squats

10 spiderman pushups

10 KB swings 53/35#

10 ghd Hip extensions

Weightlifting

Bench Press (10-8-6-4-2-strip set )

On last set use same weight as set of 10 and perform as many reps as possible. When you fail, immediately drop to 50% of that weight and perform anther max set with no rest. and once you burn out on that set drop to the floor and perform as many pushups as possible. Drop to your knees if need be to try and get at least 5 reps.

Metcon

Cleaning Helen (Time)

3 Rounds

400m Run

21 Hang Clean and Jerks 95/65#

12 Pullups

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