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

8-18-2017

August 18, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

Snatch warmup (No Measure)

250m row

20 KB Swings (light)

15 Pvc Passthroughs

15 pvc OHS

5 (each arm) single arm kb OHS ( slow)

5 Single arm kb sots press

Weightlifting

You have exactly 5 minutes to warmup to your 50% and get your weights ready for ladder. GO!!

Snatch Speed ladder (Time)

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80#

2 @ 90%
This is for time but you have a 2 min cutoff at each percentage. 10 min cap

Snatch (3×1)

2 minutes rest then you have a 6 min E2MOM (3 attempts) to achieve a 1 rm snatch

Clean Ladder 2016 (AMRAP – Reps)

10 Clean and Jerks. 50% Finish before 2 min

8 Clean and Jerks 60% Finish before 4 Min

6 Clean and Jerks 70% Finish before 6 Min

4 Clean and Jerks 80% Finish before 8 Min

2 Clean and Jerks 90% Finish before 10 Min
2 min Rest before a 6 min E2MOM will begin to achieve a 1rm Clean and Jerk

Clean and Jerk (1-1-1)

1 attempt every 2 minutes for 6 minutes

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