Monday, August 1, 2016

Perdido Bay CrossFit – CrossFit

5:00 am class begins again this week!

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Squat position for front and back

2 max rep attempts pull-ups

EMOM

Metcon (AMRAP – Rounds)

EMOM for 12 Minutes

Odd: 5 Back squat @ 75% of 1 RM

Even: 15 Hand release push-ups
Record weight used in notes

EMOM

Metcon (AMRAP – Rounds)

EMOM for 12 Minutes

Odd: 7 Shoulder to overhead @ 65% of 1 RM Push Jerk

Even: 10 Front squats – same weight
Record weight used in notes

Saturday, July 30, 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

Overhead Squat

2 x max rep GHDSU

Weightlifting

Overhead Squat (4×3 Increase weight)

Metcon

Metcon (Time)

21 OHS 95/65

9 Box Jumps 24/20

500m Row

15 OHS

15 Box Jumps

500m Row

9 OHS

21 Box Jumps

Friday, July 29, 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

Thruster

2 max rep attempts ring push-ups

Weightlifting

Thruster (6 x 2 increase weight)

Metcon

Metcon (Time)

4 RFT

6 Abmat medball throws 20/14

100 m run

Rest for 2 minutes (athlete times themself), then

4 RFT

10 Thrusters 45/35

50 feet Power long jump
Your score is your total time minus the 2 minutes of rest