Friday, April 29, 2016


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

Deadlift

2 max rep attempts HSPU

Weightlifting

Deadlift (5 x 3 increase weight )

Keep your form perfect

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 Minutes

5 Deadlift 185/105

7 Ring Dips

Rest 4 minutes, then

AMRAP in 4 Minutes

Row 10 Cals

15 Push Press 45/35
Your score is total reps for both AMRAPs

Thursday, April 28, 2016


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

Power clean, 1st pull

2 max rep attempts ring push-ups

Weightlifting

Power Clean (7 sets – 1 Clean pull + 1 Power clean)

Increase weight, focus on first full

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

5 HSPU

7 Power clean @ 70 % of highest from today’s weightlifting

9 T2B

Wednesday, April 27, 2016

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

Skill work done during gymnastic practice

Gymnastics

Metcon (No Measure)

Gymnastics practice

Double unders

Muscle-ups

Metcon

Metcon (Time)

For Time

40 Double Unders

10 Wallball 20/14

5 Muscle-ups

30 Double unders

10 Wallball

4 Muscle-ups

20 Double unders

10 Wallball

3 Muscle-ups

10 Double unders

10 Wallball

2 Muscle-ups

5 Double unders

10 Wallball

1 Muscle-ups