Friday, July 3, 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

Shoulder press

2 x 10 Toes 2 Bar/ Knees up

Weightlifting

Shoulder Press (5 x 3 increase weight)

Metcon

 (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

5 Front Squats from the ground @ 50%

10 Pull-ups

Run 200 meters

Thursday, July 2, 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

Halting Snatch Grip Deadlift

2 x 10 GHD Sit-ups

Olympic Lifting

Halting Snatch Grip Deadlift (4 x 5 @ 100% of 1 RM snatch)

Metcon

Metcon (Time)

5 Rounds For Time

5 Ring Dips

10 Wallball 20/14

4 Power Snatch @ 50% 1 RM