Thursday, February 4, 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

Snatch

2 x ring push push-ups

Snatch (3 x 6 @ 40%, 50%, 60% )

Focus on the 1st pull

1st set at 40%

2nd set at 50%

3rd set at 60%

Metcon

Metcon (AMRAP – Reps)

10 Minute Time Cap

3 snatches @ 40%

4 front rack lunges – same weight

5 shoulder to overhead – same weight

6 snatches

8 front rack lunges

10 STO

9 snatches

12 front rack lunges

15 STO

12 snatches

16 front rack lunges

20 STO

continue pattern to time cap
All snatches come from the ground. No snatches come from the hang.