Tuesday, December 15, 2015

Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Split snatch

2 x 10 GHD Sit-ups


Snatch (Hang snatch + power snatch + snatch 6 sets)

Increase weight but keep technique tight.

Your start position in the hang snatch should be the same position you pass through when you come from the 1st pull.

Squat or split snatch is appropriate for the snatch.


Metcon (AMRAP – Reps)

9 Minute Time Cap

3 Snatch – squat or split @ 115/85

6 Box jump overs 24/20

4 Snatch

8 Box jump overs

5 Snatch

10 Box jump overs

6 Snatch

12 Box jump overs

7 Snatch

14 Box jump overs

8 Snatch

16 Box jump overs

9 Snatch

18 Box jump overs

10 Snatch

20 Box jump overs

12 Snatch

24 Box jump overs

13 Snatch

26 Box jump overs
Follow the pattern to accumulate as many reps as possible in 9 minutes.

You must squat or split snatch. You may go from the hang but power snatch is not allowed.