Tuesday, August 18, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Power snatch

2 x 10 OHS with PVC

Weightlifting

Power Snatch (4 x 4 light weight, work techniqe)

Metcon

081815 (Time)

For Time

15 Power snatch + Overhead squat 75/55

15 Bar over burpees

12 Power snatch + Overhead squat

12 Bar over burpees

9 Power snatch + Overhead squat

9 Bar over burpees

6 Power snatch + Overhead squat

6 Bar over burpees

3 Power snatch + Overhead squat

3 Bar over burpees

12 Minute Time Cap
The power snatch must be accomplished first before the overhead squat can be completed. The overhead squat follows each power snatch.

Full Snatch not allowed.

If you hit time cap, record number of reps completed.