8-09-2016

9
Aug

8-09-2016

CrossFit Seabrook – CrossFit

Warm-up

Snatch warmup (No Measure)

500m row

20 KB Swings (light)

15 Pvc Passthroughs

15 pvc OHS

Weightlifting

Hang Snatch (10min EMOM )

Really focus on transition to high hang before you apply power from the hips!!

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
For those able to complete strict pull-up I want muscle up attempts for scaled movement. For others ring rows and ring/box dips for scaled option.

Cool Down