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 max rep attempts ring dips
Weightlifting
Snatch Grip Deadlift (5 x 4 @ 100% 1 RM snatch)
Focus on 1st pull
()
Metcon (AMRAP – Reps)
As Many Reps as Possible in 10 minutes
3 snatch 95/65
3 box jumps 30/24
3 HSPU
4 snatch
4 box jumps
4 HSPU
5 snatch
5 box jumps
5 HSPU
6 snatch
6 box jumps
6 HSPU
continue pattern until time cap
snatch or power snatch is acceptable but must come from the floor