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

Friday

May 20, 2016

CrossFit Seabrook – CrossFit

Warm-up

Burgener warm up:

The sequence is as follows, always in this order:

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

Weightlifting

Clean (5-3-2-1-1-1)

Use the first three sets as a warm up. Build in weight each time, then use the 3 sets of 1 to reach a 1RM

Metcon

Metcon (Time)

100 Double Unders

30 Kettlebell Swings 53/35

10 HSPU

50 SDHP

10 HSPU

30 Kettlebell Swings 53/35

100 Double Unders

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