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

7-25-2017

July 25, 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

6 min EMOM

8 Hang squat Cleans 3 Push Jerks

7 Hang Squat Cleans 4 Push Jerks

6 Hang Squat Cleans 5 Push Jerks

5 Hang Squat Cleans 6 Push Jerks

4 Hang Squat Cleans 7 Push Jerks

3 Hang Squat Cleans 8 Push Jerks

This is about Barbell cycling and efficiency. Lets get comfortable moving the barbell really well, even under fatigue.

Weight is going to be 50% plus 5 pounds if your max is under 100 pounds and plus 10 pounds if your max is over 100

Clean and Jerk

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

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