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

1-08-2018

January 08, 2018

CrossFit Seabrook – CrossFit Core

Warm-up

Snatch warmup (No Measure)

250m row

20 KB Swings (light)

15 Pvc Passthroughs

15 pvc OHS

5 (each arm) single arm kb OHS ( slow)

5 Single arm kb sots press

Weightlifting

Snatch Complex AHAP* (10 min E2MOM)

1 Power Snatch,

1 Over Head Squat 3 second negative, brief pause at bottom

1 Hang Squat Snatch,

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

*As Heavy As Possible

Skill

Muscle-ups (10min)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

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