4-04-2017

4
Apr

4-04-2017

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 Complex 2017 (15 min find 1rm )

High hang jump shrug,

high pull

power snatch

Overhead squat

Gymnastics

Pull-ups (4×8)

Strict

Metcon

Metcon (Time)

400m wallball run 20/14#

9 Overhead squats 95/65#

200M wallball run

15 OHS

100m Wallball run

21 OHS