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

12-05-2016

December 05, 2016

CrossFit Seabrook – CrossFit

This is Deload week. Gonna keep it light this week in hopes you’ll recover for test week next week!!

Warm-up

Overhead Warmup (No Measure)

400m run

15 PVC Passthroughs + Overhead squat

10 BTN Push press + Overhead Squats with barbell

5 Snatch Balance with 3 sec pause at bottom


Weightlifting

Overhead Squat (10-5-5-3)

50%

60%

70%

Metcon

Metcon (Time)

21 KB Snatch 53/35#

9 Burpee Box Jump 24/20″

15 KB Satch

7 Burpee Box Jump

9 KB Snatch

5 Burpee Box Jump
Rx + 70/53#

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