Monday, November 30, 2015


Perdido Bay CrossFit – CrossFit

Warm-up

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Metcon

Skill Work

Shoulder Press

2 x 10 Push-ups

Metcon (AMRAP – Reps)

Death By Shoulder Press

Shoulder Press @ 80 % 1 RM

Min 1: 1 rep

Min 2: 2 reps

Min 3: 3 reps

follow the pattern
Complete the corresponding number of reps with the minutes in the workout until you can not complete the given reps within the minute.

EMOM

Metcon (AMRAP – Rounds)

EMOM for 12 Minutes

Odd: 7 Back Squat @ 60-65% 1 RM

Even: 24 Walking lunges
Record weight used in notes

Friday, November 27, 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

1st Pull of power snatch

2 x 10 Pull-ups

Weightlifting

Power Snatch (5 x 3 increase weight)

Everyone pulls from the floor. Today’s focus is on the 1st pull.

Metcon

Metcon (Time)

Three total rounds

Complete 2 times

3 Power snatch 95/65

4 T2B

5 Hand Release Push-ups

Rest 1 minute between each of the 3 rounds
You will complete 2 rounds of the work above and then rest 1 minute. You will do this 3 total times for a total accumulated “Time.”

You will need to keep track of your own rest minute.