8-01-2016

1
Aug

8-01-2016

CrossFit Seabrook – CrossFit

Warm-up

Mobility squat warmup (No Measure)

100 Single jump ropes

20 High Kick Lunges

3 Catipillar ( yoga style)

20 Side kick Lunges

3 Burpee Long Jumps

Weightlifting

Back Squat (8-8-6-6)

8@65%

8@70%

6@80%

6@85%

Front Squat (5-5-5-5)

5@70%

5@75%

5@80%

5@85%

Metcon

Bear Complex (Time)

30 for time of:

– Power Clean

– Front Squat

– S20

– Back Squat

– S20

135/95#

15 Minute CAP
You can combine movements to make this faster i.e.

Squat clean into a thruster into a back squat thruster. As long as you reach depth in squats and full lockout of elbows, hips and knees.

Cool Down

1 min/side glute rollout

1 min/side pigeon stretch