6-13-2017

13
Jun

6-13-2017

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

3 Position Snatch (6×1 )

High hang squat snatch

Hang squat snatch

Low Hang squat snatch (2″ from ground)
Build your weight up as you go trying to get heavier than last week. Perform on the odd minutes of a 12 min EMOM

Burpees (AMRAP – Reps)

Chest and hips must contact floor and feet must leave floor with hands overhead
Over the bar facing burpees. Perform max reps immediately following the snatches. You will have what’s left over in that minute to perform as many reps as possible.

Metcon (Time)

21-15-9

Wallballs 20/14#

Situps

Hang power snatches 75/55#