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

8-14-2017

August 14, 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

10 MIN EMOM

3@ 70%

2@75%

1@80%

3@75%

2@80%

1@85%

3@80%

2@85%

1@90%

! min Rest

Max Effort 70%

Snatch (1xME at 70% )

Metcon

Metcon (Time)

30 Dumbell Snatches 50/35#

15 Burpee Box Jump Overs 24/20″

20 DB Snatches

15 BBJ

10 DB Snatches

15 BBJ
15 min cap

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