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

10-17-2017

October 17, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

Overhead Warmup (No Measure)

500m row

:30 sec Handstand hold

10 GHD Back Extensions

10 PVC Overhead walking lunges

Snatch pulls (not high pulls)

High pulls from hang

Muscle snatches

Overhead squats

Slow Drop Snatch

Fast Drop Snatch

Weightlifting

Snatch Complex AHAP* (15 minutes find max )

1 Power Snatch, 1 Over Head Squat, 1 Hang Squat Snatch,

Once the bar leaves the ground it cannot be put down until all three movements are done.

*As Heavy As Possible

Metcon

Metcon (Time)

For Time:

400M Run Cash In

20 KB Swings 53/35

40 Goblet Squats

100 Double Unders

40 KB Russian Twists

20 KB Reverse Lunges

400M Run Cash Out

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