Tuesday, September 15, 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

There is will be adequate warm-up time today for each complex.

No 2 bys today.

Benchmark

500m Row (Time)

Max Effort 500m Row

Weightlifting

Metcon (Weight)

7 Minutes to reach highest complex of:

1 snatch + 2 hang snatch + 1 OHS
You must change your own weights and must use clips. The bar must not touch the ground once you start the complex to be successful.

Any variation of the snatch is allowed.

Metcon (Weight)

7 Minutes to reach highest complex of :

1 clean + 2 hang clean + 1 jerk
You must change your own weights and must use clips. The bar must not touch the ground once you start the complex to be successful.

Any variation of the clean is allowed. Push jerk or split jerk are both allowed.