11-07-2017

7
Nov

11-07-2017

CrossFit Seabrook – CrossFit Core

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

Power Snatch (3×10)

3 sets find a 10 rep max touch and go set.

Metcon (Time)

For Time

30 russian kb snatches 53/35#

20′ handstand walk

30 target burpees

20′ hs walk

20 KB Snatches

20′ handstand walk

20 target burpees

20′ handstand walk

10 KB snatches

20′ hs walk

10 target burpees

20′ handstand walk