7-31-2017

31
Jul

7-31-2017

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


Last week we focused a lot on the pull under. This week lets focus on having a good setup and first pull!

Snatch (3,2,1,3,2,1,3,2,1)

9 min EMOM

3@65%

2@70%

1@75%

3@70%

2@75%

1@80%

3@75%

2@80%

1@85%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

200m Run

10 Hang Power Snatches 95/65#

10 Knees to Elbow
Goal is to pick a weight so you can do all 10 Reps UB.

K2E should be UB as well. you can scale these to 8 reps or bring your knees as high as possible.