Tuesday, June 21,2016


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 max rep attempts ring dips

Weightlifting

Hang Power Snatch (4 x 5 @ around 55-60% of 1 RM snatch)

Work speed through 2nd pull

Metcon

Metcon (Time)

5 RFT

200 m run

7 hang power snatch @ 70% 1 RM snatch

7 T2B