Tuesday, October 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

Hang Snatch

2 max rep attempts ring dips

Weightlifting

Hang Snatch (5 x 4 increase weight)

Do not go over 70% of 1 RM

Work speed and technique

Metcon

Metcon (Time)

4 RFT

Run 400 meters

15 Hang snatches @ 50-60% 1 RM snatch