4-23-2018

22
Apr

4-23-2018

CrossFit Seabrook – CrossFit Core

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Warm-up

Overhead Warmup (No Measure)

500m row

:30 sec Handstand hold

10 GHD Back Extensions

10 Pvc pass throughs

10 PVC overhead squats

10 PVC Duck Walks

5 BTN BB Presses

3 (5 sec) Negative OHS

Weightlifting

Overhead Squat (20 minutes find 2 rep max)

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#