Thursday, January 22, 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

Snatch – technique work

High-Hang Snatch (Increase weight to 80 %)

Metcon (AMRAP – Reps)

12 Minute Time Cap

3 hang snatch (power snatch acceptable) 115/85

3 box jumps 24/20

Bear crawl 20 feet

6 hang snatch

6 box jumps

Bear crawl 40 feet

9 hand snatch

9 box jumps

Bear crawl 60 feet

12 hang snatch

12 box jumps

Bear crawl 80 feet

15 hang snatch

15 box jumps

Bear crawl 100 feet