8-07-2017

7
Aug

8-07-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Overhead Warmup (No Measure)

500m row

:30 sec Handstand hold

10 GHD Back Extensions

10 PVC Overhead walking lunges

Snatch pulls (not high pulls)

High pulls from hang

Muscle snatches

Overhead squats

Slow Drop Snatch

Fast Drop Snatch

Weightlifting

Snatch Wave complex (Death by )

Power Snatch

Overhead squat

Squat Snatch
Starting at 50% we will add 5%, or close to, every minute until failure. DO NOT TAKE ALL THE SMALL WEIGHTS!

Snatch

Metcon

Metcon (Time)

13-11-9-7-5

Deadlifts 225/155#

Single arm DB Overhead Squat 50/35#
Scale if you need to complete all sets of Deadlifts Unbroken Touch and go (no singles). Overhead squats should be steady and paced and only 1 break per set. If you need something heavier you can scale up to 275/185# Deadlifts and 80/50# OHS

12 Min CAP