9-21-2016

21
Sep

9-21-2016

CrossFit Seabrook – CrossFit

Warm-up

Clean Warm-up (No Measure)

-2 min AAB/Row/Run (your choice)

15 ghd hip extensions

5 Russian KBS

5 American Swings

5 Tators with 5 Sec Pause bottom squat

Weightlifting

Clean Complex AHAP* (15 minutes )

1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

Once the bar leaves the ground it cannot be put down until all five movements are done.

Rest at least two minutes between sets.

*AHAP (As Heavy As Possible)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Squat Cleans

1-2-3-4-5-6-7-8-9-10

Shoulder to Overhead

— 95/65# for both