Friday, January 9, 2015

Perdido Bay CrossFit – CrossFit

Skill: hang snatch: strength work is 5 sets for technique. Increase weight as long as technique solid.

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Hang Snatch (Hang snatch pull + hang power snatch + hang snatch)

Metcon (AMRAP – Reps)

10 minute time cap

5 power snatch 135/95

15 air squats

10 power snatch

30 air squats

15 power snatch

45 air squats

20 power snatch

60 air squats

25 power snatch

75 air squats