Tuesday, September 27, 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

Snatch

2 max rep attempts ring dips

Weightlifting

Snatch (Work up to 1 RM)

Metcon

Metcon (AMRAP – Reps)

In a 14 Minute Time Cap

3 Snatch @ 60% 1 RM

3 T2B

3 Box Jumps 30/24

6 Snatch

6 T2B

6 Box Jumps

9 Snatch

9 T2B

9 Box Jumps

12 Snatch

12 T2B

12 Box Jumps

15 Snatch

15 T2B

15 Box Jumps

Continue pattern until time cap
Any form of snatch is acceptable