Tuesday, May 17, 2016

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


2 max rep attempts ring pulls


Snatch (Work up to 1 RM snatch)

Can be power, split or squat snatch. May come from the hang if needed. Go as heavy as possible.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

Run 200 meters

3 Snatches @ 80% of 1 RM

5 Burpees over the bar

7 C2B pull-ups
Any form of snatch is allowed