1-15-2018

15
Jan

1-15-2018

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

Full Snatch Complex (15 min )

This week will be focused on adding the first pull into the rest of the movement.

15 minutes work up to your heaviest set

Jump Shrug from the floor

High Pull from the floor

Power Snatch form floor

Overhead squat

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#