Friday, November 27, 2015

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

1st Pull of power snatch

2 x 10 Pull-ups


Power Snatch (5 x 3 increase weight)

Everyone pulls from the floor. Today’s focus is on the 1st pull.


Metcon (Time)

Three total rounds

Complete 2 times

3 Power snatch 95/65

4 T2B

5 Hand Release Push-ups

Rest 1 minute between each of the 3 rounds
You will complete 2 rounds of the work above and then rest 1 minute. You will do this 3 total times for a total accumulated “Time.”

You will need to keep track of your own rest minute.