7-17-2017

17
Jul

7-17-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Overhead Warmup (No Measure)

500m row

:30 sec Handstand hold

10 GHD Back Extensions

10 walking lunges

3 Snatch pulls (not high pulls)

3 High pulls from hang

3 Muscle snatches

3 Overhead squats

Weightlifting

Snatch (3-2-1-3-2-1-3-2-1)

9 min EMOM

3@60%

2@65%

1@70%

3@65%

2@70%

1@75%

3@70%

2@75%

1@80%

Gymnastics

5 min EMOM

5 Ring Rows

20ft HS Walk (10 Shoulder taps)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

30 Double Unders

20 DB alt Snatches 50/35#

10 Burpee box Jump overs 24/20#