Thursday, October 1, 2015

Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Skill Work

Overhead squat

2 x 10 OHS with PVC

Snatch (7 sets: 1 snatch + 1 OHS – increase weight)

Metcon

Metcon (Time)

21-15-9

Power Snatch 95/65

Box Jump 24/20
Rx Plus 115/85 power snatch