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

9-7-2016

September 07, 2016

CrossFit Seabrook – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch Complex AHAP* (1-1-1-1-1-1)

1 Power Snatch, 1 Over Head Squat, 1 Hang Squat Snatch,

Once the bar leaves the ground it cannot be put down until all three movements are done.

*As Heavy As Possible
Every 90 seconds for 9 minutes

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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