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

7-28-2017

July 28, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

Warmup 5 (Cindy) (No Measure)

2 rounds

100m run

5 pullups

10 pushups

15 air squats

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Going to treat this like a Mock meet. There will be one lifting platform we will start from lowest weight and work our way up. 3 attempts each on each lift. We will have a couple bars set up for warmup on the side.

Olympic Lifting Total (Total Weight)

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