Saturday, September 24, 2016

Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Hang Power Snatch

2 x max rep GHDSU

Weightlifting

Hang Power Snatch (5 sets of 4 reps @ 60% of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 mins

7 Hang Power Snatches 75/55

1 Round of “Cindy”

–5 Pull ups

–10 Push ups

–15 Air Squats
Rx+

Hang Power Snatches 95/65

1 Round of “Cindy+”

–5 C2B

–10 HRPU

-15 KB Goblet Squats 35/18