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

9-08-2016

September 08, 2016

CrossFit Seabrook – CrossFit

Warm-up

Warmup 3 (No Measure)

2 Rounds

200m Run

5 KB Deadlift 70/53

10 Wallballs 14/10#

15 KB Swings 35/26#

Weightlifting

S2O Complex (AMRAP )

3 Rounds

Strict Press till failure

Push Press till failure

Push/Split Jerk till failure

*Rest 2-3 Minutes between sets

Start @50% 1RM Strict Press

Metcon

Clean Ladder 2016 (AMRAP – Reps)

10 Squat Cleans 50% Finish before 2 min

8 Squat Cleans 60% Finish before 4 Min

6 Squat Cleans 70% Finish before 6 Min

4 Squat Cleans 80% Finish before 8 Min

2 Squat Cleans 90% Finish before 10 Min
If athlete does not finish within the time cap then the workout is over for that athlete. Each athlete much change their own weights with no help from anyone else. Each rep the weight must be pulled from the ground and the hips must go bellow parallel, if not, the athlete will be no reped and must redo that rep.

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