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

7-19-2016

July 19, 2016

CrossFit Seabrook – CrossFit

Warm-up

Snatch ready (No Measure)

10 snatch grip deadlifts

10 snatch grip high pulls

4 muscle snatches

4 strict btn press

4 strict btn press half squat

4 sots press

10 ohs

Weightlifting

Snatch complex from hang (knee) (15 minutes )

Work transition hang-high hang

Work hang to snatch pull with shrug

Work hang to snatch high pull

Work hang power snatch
– Keep working the hook grip

– Work on each exercise until consistent.

– leave ego at the door

Metcon

Metcon (Time)

21-15-9

Snatch 95/65#

Over the bar burpees

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