11-10-2016

10
Nov

11-10-2016

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 (1 )

Find your heavy power snatch for the day then do 1 set of max reps at 70%

Power Snatch (1xME )

70%

Metcon

Metcon (No Measure)

20 minutes at a slow but steady pace

Your choice of Row/Run/Bike

If you guys want to get a group together and bring your bikes that would be cool too!! Just have fun and try to get some endurance type training in!