Monday, January 18, 2016

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

Power snatch and power clean

No gymnastic work to allow time

Power Snatch (10 minutes to work up to heavy 3)

Power Clean (10 minutes to work up to heavy 3)


Metcon (AMRAP – Rounds)

EMOM for 12 minutes

Odd: 4 Power snatch @ 80-85% of heavy 3

Even: 6 Power cleans (same weight)
Record weight used in notes