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

10-24-2016

October 24, 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

Overhead Squat (3-3-3-3)

Really stay in control on the way down and give me a good 3 second hold at the bottom. DO NOT RUSH THIS. This is your opportunity to work on getting more comfortable at the bottom of your overhead squat. If you rush through this you’ll just prolong your progress.

Immediately go into a 1:30 plank hold after every set

Metcon

Metcon (AMRAP – Reps)

8 Min amrap

10 Alternating Kb Snatches 53/35#

5 Burpee Box Jumps 24/20″
RX+ 70/53#

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