Perdido Bay CrossFit – CrossFit
Rest Day.
Go Seahawks!
Rest Day.
Go Seahawks!
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Prepare to max on snatch and clean and jerk
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
HSPU, Kipping HSPU
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Snatch 1st pull (snatch deadlift)
10 , 9 , 8 , 7. 6, 5, 4, 3, 2, 1 reps of
Hang power snatch 75/55
Box jumps 24/20
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Dumbbell snatch
5 Rounds
10 Dumbbell snatch -5 each arm 70/45
15 Wallball 20/14
15 T2B