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
Snatch
2 x ring push push-ups
Snatch (3 x 6 @ 40%, 50%, 60% )
Focus on the 1st pull
1st set at 40%
2nd set at 50%
3rd set at 60%
Metcon
Metcon (AMRAP – Reps)
10 Minute Time Cap
3 snatches @ 40%
4 front rack lunges – same weight
5 shoulder to overhead – same weight
6 snatches
8 front rack lunges
10 STO
9 snatches
12 front rack lunges
15 STO
12 snatches
16 front rack lunges
20 STO
continue pattern to time cap
All snatches come from the ground. No snatches come from the hang.