10-31-2016

31
Oct

10-31-2016

CrossFit Seabrook – CrossFit

HAPPY HALLOWEEN!!

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 (4×2)

3 sec hold at bottom. Immediately go into a 1:45 plank hold after each set

Metcon

Diane Got Back (Time)

For Time

21 Back squats 135/95#

21 HSPU

15 Front Squats 95/65#

15 HSPU

9 Overhead Squats 65/45#

9 HSPU