7-18-2017

18
Jul

7-18-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Warmup 2 (No Measure)

2min your choice Run/Row/Bike

10 Air Squats

10 Goblet squats

10 GHD Back Extensions

10 kb swing

1 min Superman hold

Weightlifting

Clean Complex July 2017 (12 min EMOM )

Pause Clean Pull (3 Sec at Knees)

High Hang Squat Clean

Hang Squat Clean
Min/Work

0-3 / 50%

3-4 / Rest

4-7 / 55%

7-8/ Rest

8-11/ 60%

Gymnastics

15 minutes

Work on Kipping

Apply kipping to a movement ( Hanging knee raise, Toes to Bar, Muscle-Ups)

Metcon (5 Rounds for time)

Every 3 minutes for 5 Rounds

5 Front Squats 165/115

15 Plate straddle hops 45/25#

100m Sprint
Every round is a full out sprint. The faster you finish, the miore time you have to rest. I want those sprints to be ran as fast as possible