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

10-10-2016

October 10, 2016

CrossFit Seabrook – CrossFit

Fresh start to a new program! This cycle we’re going to focus on overhead stability and trying to get comfortable in the bottom of an overhead squat. We’re also gonna focus on raw shoulder strength, gymnastics and pull strength while maintaining strength in our legs!

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

Overhead Squat (5-5-5-5)

These sets are at tempo. I want a good and slow 3 second decent, hold a 3 sec pause at the bottom and come up fast but controlled. DO NOT RUSH THE COUNT!! This is our chance to really dig down and focus on getting better at these so lets make these opportunities worth while! Do not worry about the weight more than form. We will be super setting these with 1 min plank holds with no rest between the squats and planks.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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