3-05-2018

5
Mar

3-05-2018

CrossFit Seabrook – CrossFit Core

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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

Power Snatch (4×10)

Starting at 50% of 1rm perform 10 touch and go power snatches. Add weight every set to find your best 10.

Metcon

Metcon (Time)

3 Rounds

50 Situps

25 HSPU
Rx+ perform ghd situps and strict hspu. Only perform if you can perform 10 strict hspu