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

10-17-2016

October 17, 2016

CrossFit Seabrook – CrossFit

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

Overhead Squat (4-4-4-4)

Again these are tempo, 3 seconds down and 3 second hold at bottom. Stay active in shoulders and sit tall in the bottom. Try and add a little more weight this week.

Immediatley drop into a plank hold for 1:15

Metcon

Metcon (Time)

1-10

OH Lunges 95/65#

10-1

OTB Burpees

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