April 11, 2017
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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
