CrossFit Seabrook – CrossFit
Snatch warmup (No Measure)
20 KB Swings (light)
15 Pvc Passthroughs
15 pvc OHS
5 (each arm) single arm kb OHS ( slow)
5 Single arm kb sots press
Overhead Squat (1-2-2)
10 minutes to work up to your heaviest OHS for the day, once your form starts to break ,stop!! That’s it!
Then do 2×2 @ 90% of your today’s max. Superset that with :30 side plank holds.
Metcon (AMRAP – Reps)
Death By Amanda!!
Muscle Ups (Ring Rows + Ring Dips)
Full Squat Snatch 135/95#
Start with 1 rep each the first minute and with each minute you will add an additional rep until you fail to complete the reps within your minute window.