7-27-2016

27
Jul

7-27-2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 2 (No Measure)

250m row

10 Air Squats

10 Goblet squats

10 kb swing

1 min Hold Bottom Front Squat BB

Weightlifting

Clean Positioning Complex (10×1)

10 min EMOM

– Lift off (pause at knee)

– Transition to Power position

– 3 sec negative to floor

– TnG power clean

Metcon

Metcon (Time)

For Time

800m Run

40 Box Jumps 24/20″

20 Clean and jerks 95/65#

* 15 min Cap

Cool Down

1 min/side forearm stretch

1 min/side calf stretch ( :30 sec upper/lower)