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

11-07-2016

November 07, 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 (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

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.

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