Tuesday, November 29, 2016


Perdido Bay CrossFit – CrossFit

Full change over to Triib tomorrow (Wednesday). We will not be using Wodify after today.

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Squat clean thruster

2 max rep attempts ring dips

Weightlifting

Squat Clean Thruster (Work up to 1 RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 12 Minutes

4 Clusters @ 70% 1 RM

10 Ring dips

15 Abmat Sit-ups

Monday, November 28, 2016


Perdido Bay CrossFit – CrossFit

Have you downloaded Triib and updated your profile and entered your credit card number? Please make sure to do this today.
We begin using Triib tomorrow (Tuesday) for reserving classes!!

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Power Cleans

Focus on 1st pull

EMOM

Metcon (AMRAP – Reps)

EMOM for 10 Minutes

Odd: 6 Power cleans @ 65% 1 RM

Even: 3 Shoulder to Overhead – same weight

EMOM

Metcon (AMRAP – Reps)

EMOM for 10 Minutes

Odd: 12 Wallball 20/14

Even: 6 HSPU

Saturday, November 26, 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

Thrusters

2 x max rep attempts GHDSU

Weightlifting

Thruster (Follow rep scheme below:)

3 reps @ 60%

3 reps @ 70%

3 reps @ 75%

3 reps @ 80%

Metcon

Metcon (Time)

21 Calorie row

21 Thrusters @ 95/65

15 Calorie row

15 Thrusters

9 Calorie row

9 Thrusters