7-26-2016

26
Jul

7-26-2016

CrossFit Seabrook – CrossFit

Warm-up

Snatch warmup (No Measure)

500m row

20 KB Swings (light)

15 Pvc Passthroughs

15 pvc OHS

Weightlifting

Snatch positioning complex (10×1)

10 min emom

– Lift off (pause at knee)

– Transition to power position

– 3 sec negative to floor

– TnG power snatch

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Cool Down

1 min back rollout

1 min thoracic spine extension

1 min/side trap stretch with kb