8-16-2016

16
Aug

8-16-2016

CrossFit Seabrook – CrossFit

Happy Birthday Misty Hajecate!!

Warm-up

Snatch warmup (No Measure)

500m row

20 KB Swings (light)

15 Pvc Passthroughs

15 pvc OHS

Weightlifting

Snatch (5-5-3-3-1-1)

12 min E2MOM

Reps are touch and go, no dropping, no regripping on ground. Utilize hook grip!!

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Cool Down

ROMWOD