8-30-2016

30
Aug

8-30-2016

CrossFit Seabrook – CrossFit

Happy Birthday Curry Fattig!!!

Warm-up

Snatch warmup (No Measure)

500m 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

Pulling Snatch Complex (1-1-1-1-1-1-1-1)

2 High Pulls

1 Squat Snatch
8 MIn EMOM

Stay to a light/Medium weight this week. Focus on barbell positioning, precision of movements and the quickness you move under the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 Power snatches

5 OHS

5 OTB Burpees

95/65#