2-21-2017

21
Feb

2-21-2017

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

Metcon

Snatch Speed ladder (Time)

10 @ 55%

8 @ 65%

6 @ 75%

4 @ 85#

2 @ 95%
Full squat snatch

Metcon (Time)

21-15-9

Power snatch 115/80#

T2B

Box Jump 24/20″