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

10-20-2016

October 20, 2016

CrossFit Seabrook – CrossFit

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

Power Snatch (6-6-6-6-6-6)

Perform on even minutes of a 12min EMOM

Sit-ups (ME )

Going for a 30 sec max reps every odd minute on a 12min EMOM

Metcon

Metcon (AMRAP – Reps)

8 min Ladder

3 Hang Snatch 95/65#

3 HR Pushups

6 Hang Snatch

6 HR Pushups

9 Hang Snatch

9 HR Pushups

……..And so on until 8 minutes is up!

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