7-11-2017

11
Jul

7-11-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Clean Warm-up (No Measure)

-2 min AAB/Row/Run (your choice)

15 Good mornings

5 Russian KBS

5 American Swings

5 Tators with 5 Sec Pause bottom squat

Weightlifting

6 min EMOM

Min 1 — 8 Hang Squat Cleans + 3 Push Jerks

Min 2 — 7 Hang Squat Cleans + 4 Push Jerks

Min 3 — 6 Hang Squat Cleans + 5 Push Jerks

Min 4 — 5 Hang Squat Cleans + 6 Push Jerks

Min 5 — 4 Hang Squat Cleans + 7 Push Jerks

Min 6 — 3 Hang Squat Cleans + 8 Push Jerks

Use 50% of Clean and Jerk Max

Gymnastics

Handstand Walk for Distance (Distance)

10 minutes to practice handstand walks. Record your max effort for the day

Metcon


Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP

– Buy in- Deadlift 1982 pounds

Then start AMRAP of

3 Squat Clean Thrusters 155/105#

5 Burpees

7 Box Jumps 24/20″
Deadlift Buy in EX 155# x 13

105# x 19