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
Weightlifting
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
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.