7-07-2017

7
Jul

7-07-2017

CrossFit Seabrook – CrossFit Core

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

Snatch (1)

10 min find heavy single for the day

Clean and Jerk (1)

10 min to find heavy single for the day

Metcon

Metcon (Time)

For Time

400m Run

25 Power snatches 95/65#

5 Rope Climbs

400m run

25 Power Clean and Jerks 95/65#

5 Rope Climbs