Wednesday, August 31, 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

All skill work done during gymnastics

Gymnastics

Metcon (No Measure)

Open Gymnastics Practice

work on any gymnastics skills or have coach teach you any skills you want to learn

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

10 Thrusters 45/35

7 Burpees

3 Muscle-ups

Tuesday, August 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
Row if raining

Skill Work

Split snatch

2 max rep attempts ring dips

Weightlifting

Split Snatch (5, 4, 3, 2, 1 increase weight)

Metcon

Metcon (Time)

5 RFT

3 Split snatch @ 80% highest from today

5 HSPU

10 Box Jumps

Run 100 meters

Monday, August 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

Warm-up for all lifts today.

2 max rep attempts pull-ups.

Weightlifting

Back Squat (20 rep max )

Choose a weight between 60 – 70% of 1 RM. Your goal is to go unbroken for 20 reps.

Record your weight used.

Rest 5 minutes until push jerks. Take 5 minutes rest between other movements as well.

Push Jerk (20 rep max)

Choose a weight between 50 – 60% of 1 RM. Your goal is to go unbroken for 20 reps.

Record your weight used.

Front Squat (20 rep max)

Choose a weight bewteen 60 – 70% of 1 RM. Your goal is to go unbroken for 20 reps.

Record you weight used.

Overhead Squat (20 rep max)

Choose a weight between 60 – 70% 1 RM. Your goal is to go unbroken for 20 reps.

Record your weight used.

Saturday, August 27, 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

Push Jerk

2 x max rep GHDSU

Weightlifting

Push Jerk (8, 6, 4, 2 reps. Increase weight)

Metcon

Metcon (Time)

3 Rounds

400m run

15 Knee to Elbows

15 R-arm KB Snatches 53/35

15 L-arm KB Snatches 53/35
Do all 15 KB snatches for one arm before completeing the other arm. Do not alternate.