CrossFit Seabrook – CrossFit


Snatch ready (No Measure)

400m 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

3 Position Snatch (6×1)

High hang squat snatch

Hang squat snatch

Low Hang squat snatch (2″ from ground)
Work your way up in weight starting with the weight you did 2 weeks ago. Goal is to find your 1rm in the complex with good form.

Burpees (AMRAP – Reps)

Chest and hips must contact floor and feet must leave floor with hands overhead
Over the bar facing burpees


Metcon (AMRAP – Reps)

14 min clock

Minutes 0-4

400m run

Max reps HIgh hang squat snatch 70%

1 min rest

Minutes 5-9

400m Run

Max reps Hang squat snatch 60%

1 min rest

Minutes 10-14

400m run

Max reps Squat Snatch 50%
All Percentages based of athlete’s 3 position snatch from today