Month: January 2015

Perdido Bay CrossFit – CrossFit

Rest Day.
Go Seahawks!

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

Prepare to max on snatch and clean and jerk

Snatch (Work up to a 1 RM)

Clean and Jerk (Work up to a 1 RM)

Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Skill Work

HSPU, Kipping HSPU

Front Squat (Work up to a 1 RM)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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 1st pull (snatch deadlift)

Snatch (Snatch DL + Snatch )

Metcon (Time)

10 , 9 , 8 , 7. 6, 5, 4, 3, 2, 1 reps of

Hang power snatch 75/55

Box jumps 24/20

Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Skill Work

Dumbbell snatch

Pistols (Technique work)

Metcon (Time)

5 Rounds

10 Dumbbell snatch -5 each arm 70/45

15 Wallball 20/14

15 T2B