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

7-14-2016

July 14, 2016

CrossFit Seabrook – CrossFit

HAPPY BIRTHDAY CHRIS NOCERA!!!

Warm-up

Warm-up (No Measure)

3 rounds

200m run

:30 handstand hold

20 jumping lunges

Weightlifting

Split Jerk (15 minutes )

Focus on proper posture in the dip. Driving the bar off your shoulders with the legs, bar path and feet position in the catch.

Metcon

Metcon (Time)

5 rounds for time

5 Shoulder to Overhead

10 Deadlifts

15 Box Jumps 24/20″

Bar movements 115/75#
Try to work on using the catch as the dip in the S2O and using rebound on box jumps for a faster jump cycle.

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