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Gulfport CrossFit – CrossFit

Today we are focusing on overhead skill and strength. These are technical movements and demand full body mobility. Part one may be more for strength or technique development. Todays metcon is about intensity. Use a weight or movement that allows for 95-100% effort

Metcon (Weight)

Power Snatch+3 Overhead Squats
Build to a Heavy Set

The Departed (AMRAP – Reps)

With a 5min Cap:

500m Row, then

Max Reps Squat Snatch(115/75)

Body Armor

3x5ea Heavy Single Leg Glute Bridge w/5sec Hold