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

8-31-2017

August 31, 2017

CrossFit Seabrook – CrossFit Core

Warm-up

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

Weightlifting

Snatch (1rm )

15 min find 1rm

Metcon

Metcon (3 Rounds for reps)

4 min clock

400m run

50/40 pushups

Max snatches 95/65#

4 min rest

4 min clock

400m run

40/30 pushups

Max snatches 115/75#

Rest 4 minutes

4 min clock

400m run

30/20 pushups

Max snatches 135/95#

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