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

11-14-2017

November 14, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

Overhead Warmup (No Measure)

500m row

:30 sec Handstand hold

10 GHD Back Extensions

10 PVC Overhead walking lunges

Snatch pulls (not high pulls)

High pulls from hang

Muscle snatches

Overhead squats

Slow Drop Snatch

Fast Drop Snatch

Weightlifting

Snatch Balance (5×3 )

Start with 50% of overhead squat and work up making sure everything feels solid before moving up in weight. Hold a 3 sec pause at the nottom of every rep

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

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