Wednesday, July 1, 2015

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

Double Unders

2 x 10 Pull-ups

Double-Unders (10 minute practice time, then 2 max rep attempts)

Metcon (AMRAP – Reps)

10 Minute Time Cap

5 Double unders

5 Thrusters 75/55

10 DU

6 Thursters

15 DU

7 Thrusters

20 DU

8 Thrusters

25 DU

9 Thrusters

Continue this pattern until time cap

3 to 1 ratio single jump rope to DU

Tuesday, June 30, 2015

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/MU

2 x 10 OHS with PVC

Overhead Squat (2 x 5 @ 70%)

Hang Snatch (2 x 5 @ 70%)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Can power snatch and overhead squat

Scale as appropriate

Monday, June 29, 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

Cleans/Push Jerk

2 x 10 Ring dips

Weightlifting

Metcon (AMRAP – Rounds and Reps)

EMOM for 12 minutes

Odd: 5 cleans 165/105

Even: 7 T2B

Metcon (AMRAP – Rounds and Reps)

EMOM for 10 minutes

Odd: 5 Push Jerks

Even: 7 Box Jumps 24/20