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

8-23-2016

August 23, 2016

CrossFit Seabrook – CrossFit

Warm-up

Snatch warmup (No Measure)

500m row

20 KB Swings (light)

15 Pvc Passthroughs

15 pvc OHS

5 single are kb OHS ( slow)

Weightlifting

Heaving Snatch Balance (15 Minutes )

Start with feet in squat stance and weight on back, shoulders back, elbows under the bar. Begin small dip (knees do not go past toes) with back straight and vertical and weight solid in the heels. Be careful not to lean forward on the dip or transfer the weight to the balls of your feet. Drive the bar off your back and begin pushing yourself down against the barbell. Your feet do not move during this point like a regular snatch balance. Your goal is to have your elbows lock out around the same time you hit parallel in your squat. Then you will ride the weight the full depth of YOUR squat making sure you stabilize your position and prepare for the squat up. Please not that some people do not have full mobility to perform this movement to the full capacity. Remember never to give in to bad position for full depth of squat. Safety and proper position of body are more important!!

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
20 Min CAP

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