Monday, December 15, 2014


Perdido Bay CrossFit – CrossFit

Skill: Prepare to reach max snatch

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Snatch (Take 15 minutes to reach 1 RM )

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

5 OH Squats @ 50% 1 RM Snatch (pull from floor)

10 Burpees

15 Deadlift (same weight)