10-10-2017

10
Oct

10-10-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Snatch ready (No Measure)

400m run

10 snatch grip deadlifts

10 snatch grip high pulls

4 muscle snatches

4 strict btn press

4 strict btn press half squat

4 sots press

10 ohs

Weightlifting

Snatch positioning complex (10×1)

10 min emom

– Lift off (pause at knee)

– Transition to power position

– 3 sec negative to floor

– TnG power snatch
Get as heavy as possibky without sacrificing form.

Metcon

Metcon (Time)

200m Run

20 Power Snatches 75/55#

400m Run

20 OHS 75/55#

600m Run

20 OHS 75/55#

400m Run

20 Power Snatches 75/55#

200m Run