7-05

5
Jul

7-05

CrossFit Seabrook – CrossFit

This week will be test week as next week we will start a leg strengthening cycle utilizing the hatch squat program. After the 12 week cycle we will have another test week to measure the progress we’ve made!! Excited to meeting everyone and getting to work with you and helping you achieve your fitness goals. If you have any questions do not hesitate to ask. Thank you!

Warm-up

Warm-up (No Measure)

15 wall therapy squats

15 pvc pass throughs

15 pvc overhead squats

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (None )

15 minutes working on technique of the pull.

Power Snatch (5-5-3-3-1-1-1)

15 minutes find 1rm power snatch

Metcon

400m Run (Time)

Max Effort 400m Run
All out. No pacing!!

500m Row (Time)

Max Effort 500m Row
Same as run!!

Rest as needed between movements. Make sure you’re ready to give it everything you have!!