Friday, July 31, 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

Push Jerk

2 x 10 hip extensions

Weightlifting

Deadlift (4 x 5 @ 70%)

Metcon

73115 (AMRAP – Reps)

AMRAP for 4 minutes

5 Push jerk 115/85 Pull from the ground

7 Bar over Burpees

Rest 3 minutes

AMRAP for 4 minutes

5 HSPU

7 Box Jumps 24/20

Thursday, July 30, 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

Power snatch

2 x 10 OHS with PVC

Olympic Lifting

Power Snatch (6, 4, 2, 4 Increase weight, then decrease for 4)

Increase weight up to a heavy 2, then back the weight down for best technique for a set of 4.

Metcon

73015 (AMRAP – Rounds and Reps)

AMRAP for 12 minutes

3 Muscle-ups

7 Thrusters 95/65

Wednesday, July 29, 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 Toes 2 Bar

Gymnastics

Metcon (AMRAP – Reps)

10 minutes to work on Double Unders or Triple Unders

Record highest unbroken set

Metcon

See Annie Run (Time)

See Annie Run

50 Double Unders

50 Sit-ups

Run 200 meters

40 Double Unders

40 Sit-ups

Run 200 meters

30 Double Unders

30 Sit-ups

Run 200 meters

20 Double Unders

20 Sit-ups

Run 200 meters

10 Double Unders

10 Sit-ups

Run 200 meters

20 minute time cap