CrossFit Seabrook – CrossFit Core


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


Snatch Wave complex (Death By )

Power Snatch

Overhead squat

Squat Snatch
Using 50% of your 1rm Snatch we will start by doing 1 rep on the first minute and add a squat snatch every proceeding minute until failure. Example

on minute 4 you will complete

1 power snatch

1 overhead squat

4 squat snatches.

We are only adding to the squat snatches. Weight remains the same

Snatch (using for percentage )


Metcon (AMRAP – Rounds and Reps)

Every 2 minutes until failure (add 2 reps every successful round)

30 Double Unders

10 KB Swing 53/35#

10 T2B

(Next round 12 each)