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

4-30-2018

April 30, 2018

CrossFit Seabrook – CrossFit Core

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Warm-up

Deadlift warm-up (No Measure)

250m Row

20 GHD Back Extensions

20 KB Swings

10 Single Leg RDL

Warm-up

Perform with a barbell

– Jump Shrug

– High Pull

– High Hang Muscle Snatch

– 5 BTN Strict Press

– 5 BTN Push Press

– 5 BTN Push Jerks

Weightlifting

Snatch Complex 2017

High hang jump shrug,

high pull

power snatch

Overhead squat
15 Minutes find your heaviest set unbroken

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

12 Dumbell Snatches 50/35#

6 Burpees

3 Bar Muscle Ups

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