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

6-05-2018

June 05, 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

Snatch positioning complex (10×1)

10 min emom

– Lift off (pause at knee)

– Transition to power position

– 3 sec negative to floor

– TnG power snatch
Work your way up until your form starts to degrade and the stop! We are not going for a one rep max today but rather trying to build good body awareness and movement patterns! DO NOT SACRIFICE FORM FOR WEIGHT!

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 Double Unders

10 Hang Power snatch 95/65#

* 20 Situps every 2 minutes

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