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

8-02-2016

August 02, 2016

CrossFit Seabrook – CrossFit

Warm-up

Snatch ready (No Measure)

250m Row

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

HH Squat Snatch Complex (10×1)

10 Min EMOM

– 2 High Hang High Pulls

– 1 High Hang Squat Snatch
Goal is to work your way up to your heaviest set with good form. Once your form starts to give way, stop and go back to previous weight and stay there.

Metcon

Metcon (Time)

2 RFTWT

200m Run

15 Knees to Elbows

15 R arm snatch

15 L arm snatch

53/35#

Rest 2:1
Rounds are meant to be all out, no pacing! Keep the intensity as high as you can!!

Cool Down

1min/Side straight split stretch

1 min/side Lat Rollout

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