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

11-27-2017

November 27, 2017

CrossFit Seabrook – CrossFit Core

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

Snatch Complex AHAP* (12 min EMOM )

1 Power Snatch,

1 Over Head Squat 3 second negative, brief pause at bottom

1 Hang Squat Snatch,

Once the bar leaves the ground it cannot be put down until all three movements are done.

*As Heavy As Possible
Perform on the even minutes. Get as heavy as possible with perfect form

Chest-To-Bar Pull-ups (12 min EMOM )

Perform on the odd minutes

Metcon

Metcon (Time)

800m Buy In

3 ROUNDS

21 Double Unders

15 Push Jerks 135/95#

9 Power Cleans

1000m Row Buy Out
Can reverse the buy in/out

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text