281-909-7479
1904 A El Mar Ln,
Seabrook, TX 77586

4-16-2018

April 15, 2018

CrossFit Seabrook – CrossFit Core

View Public Whiteboard

Warm-up

Snatch ready (No Measure)

2 min Bike/Row/Run

10 snatch grip deadlifts

10 snatch grip high pulls

4 muscle snatches

4 strict btn press

4 strict btn press half squat

4 sots press

10 ohs

Weightlifting

Pulling Snatch Complex (Death by EMOM )

1 Snatch Pull

1 Snatch High Pull

1 Squat Snatch
Starting at 50% of 1rm squat snatch we will add 5% every minutes until failure

Metcon

Metcon (2 Rounds for reps)

For Reps

1 minute max reps Double Unders

1 minute rest

1 minute max reps T2B

1 minute rest

:45 max reps Dubs

:45 rest

:45 max T2b

:45 rest

:30 max Dubs

:30 rest

:30 max T2b

:30 rest

:15 Max Dubs

:15 rest

:15 Max T2b
Will be scored separately .

Round 1 – Dubs

Round 2 – T2b

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