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

10-27-2016

October 27, 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

Power Snatch (6×7)

To be performed on the even minutes of a 12 minute EMOM

Sit-ups (6xme )

To be performed on the odd minutes of a 12 min EMOM for :30 (you may use a KB for weight if you were able to keep moving for all sets last week. Keep the weight tight to your chest and do not use it for leverage. If you really feel strong you may use GHD.

Metcon

2 mile run (Time)

2 mile run for time

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