4-11-2017

CrossFit Seabrook – CrossFit

Warm-up

500m Row (Time)

Max Effort 500m Row

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Hang Snatch Complex (1rm f)

15 Min Find 1rm Complex of

Hang Jump Shrug

Hang High pull

Hang Power snatch

Overhead squat

Gymnastics

Pull-ups (10-10-10-10 )

Use a band or add a weight to achieve a set where you reach muscle failure in that rep range. Try to keep a nice hollow body engaging the lats to do most of the work.

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here