4-18-2017

18
Apr

4-18-2017

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

Full Snatch Complex (15 min )

This week will be focused on adding the first pull into the rest of the movement.

15 minutes work up to your heaviest set

Jump Shrug from the floor

High Pull from the floor

Power Snatch form floor

Overhead squat

Pull-ups (4xME Strict )

Use the same band/weight as last week and try to squeeze in more reps. Score is total pull-ups performed over all 4 sets.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#