281-909-7479
1904 A El Mar Ln,
Seabrook, TX 77586

7-10-2017

July 10, 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 Wave complex (12 min EMOM )

Power Snatch

Overhead squat

Squat Snatch
First Min 50%

Second 55%

Third 60%

Repeat this waves of three for 4x total (12 minutes)

Gymnastics

5 Min EMOM

3 Strict pause Pull-ups (3 second hold over bar)

3 Strict Pause Handstand pushups ( 2-3 second with head on mat)

Metcon

AMRAP Nancy (AMRAP – Rounds and Reps)

15 Min Amrap

400m Run

15 Overhead Squats 95/65#
Goal should be 5 rounds. This means you cannot run too slow on your 400m run nor should break on any of the overhead squats. If you must break, you need to scale down to a weight you can do all 15 UB and still be able to run afterwards. If you want to hit that RX’d button you must perform all reps to complete standard. The depth of your squats should not be questionable. This means if you aren’t sure, then its not low enough. New rule is if I have to correct you from not keeping the standard 3x during a workout then rx’d will not be given

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