Tuesday, November 15, 2016

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

First Pull – power snatch

2 max rep attempts ring dips

Weightlifting

Power Snatch (50% x 5, 60% x 4, 70% x 3)

Focus of all lifts is on the “First Pull”

All lifts are completed as singles, do not touch and go.

Metcon

Metcon (Time)

For Time

500 meter row

then

4 rounds of

10 power snatch @ 60% 1 RM

7 T2B

then

500 meter row