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

10-03-2017

October 03, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

500 m row

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Only do 1-5

First with pvc

then with empty barbell

Weightlifting

3 Position Snatch (15 Min Find max )

High hang squat snatch

Hang squat snatch

Low Hang squat snatch (2″ from ground)
Take some time and work on each position with empty barbell. Focus and fix at least one fault

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

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