6-20-2017

20
Jun

6-20-2017

CrossFit Seabrook – CrossFit

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

Warm-up

Weightlifting

3 Position Snatch (6×1)

High hang squat snatch

Hang squat snatch

Low Hang squat snatch (2″ from ground)
Do all 6 sets at 70% of the heaviest set you ever performed. 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
Perform immediately following the snatches, as many as you until the minute is over. You willl rest on every even minute of the 12 min emom

Metcon

Metcon (AMRAP – Reps)

9 min AMRAP

3 Squat snatches 95/65#

3 Toes to bar

6 Squat snatches

6 Toes to bar

9 Squat snatches

9 Toes to bar

Etc
Keep going up by 3’s in until the 9 minutes are up.