7-20-2016

20
Jul

7-20-2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 3 (No Measure)

2 Rounds

200m Run

5 KB Deadlift 70/53

10 Wallballs 20/14

15 KB Tators 35/26

Weightlifting

Hang Power Clean (15 Minutes )

– Use Hook Grip

– Work the transition from hang to High Hang positions.

– Add Clean Pull

– Then add High Pull

– Finally power clean

Work quickness of elbows as you bring around bar in front rack position. If you have trouble with mobility, work on it!

Metcon

Metcon (Time)

3 Rounds For Time

20 Pistols Alternating

7 Muscle Ups

10 Hang Power Cleans 135/95#
Scaled Exercises are

– Air squats

– ring rows + ring dips

– 60-70% of 1rm