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

2-14-2017

February 14, 2017

CrossFit Seabrook – CrossFit

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

Snatch (1rm )

20 minutes to find a 1 rep max squat snatch

Toes-To-Bar (1xME )

1 set only to find max unbroken toes 2 bar

Metcon

Metcon (AMRAP – Reps)

15 min amrap

15 power snatch 135/95#

50 double unders

12 power snatch

50 double unders

9 power snatch

50 double unders

6 power snatch

50 double unders

3 power snatch

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