Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
2 x 10 GHD Sit-ups
Snatch (Hang snatch + power snatch + snatch 6 sets)
Increase weight but keep technique tight.
Your start position in the hang snatch should be the same position you pass through when you come from the 1st pull.
Squat or split snatch is appropriate for the snatch.
Metcon (AMRAP – Reps)
9 Minute Time Cap
3 Snatch – squat or split @ 115/85
6 Box jump overs 24/20
8 Box jump overs
10 Box jump overs
12 Box jump overs
14 Box jump overs
16 Box jump overs
18 Box jump overs
20 Box jump overs
24 Box jump overs
26 Box jump overs
Follow the pattern to accumulate as many reps as possible in 9 minutes.
You must squat or split snatch. You may go from the hang but power snatch is not allowed.