Category: Workout of the Day (WOD)

Monday, March 28, 2016

Perdido Bay CrossFit – Competitors Training

Competitors Program Warm-up 1 (No Measure)

2 sets of max effort

Double Unders, Ring Dips, GHD sit-ups, C2B Pull-ups

Part A

Paused Front Squat (5 x 3 increase weight)

Pause 3 full seconds at bottom of squat

Part B

Metcon (Time)

For time

35 power cleans @ 155/105

Part C

Metcon (AMRAP – Rounds)

5 Rounds

400 m run + 12 T2B
You have 3 minutes for each round. Any extra time is for rest.

If you do not finish within the 3 minutes, you must start the next round anyways.

Monday, March 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

Front squat, back squat, shoulder press

2 max sets of pull-ups

Weightlifting

Front Squat (5 x 5 @ 70% of 1 RM)

EMOM

Metcon (AMRAP – Rounds)

EMOM for 5 Minutes

6 Back squats @ 65% 1 RM
Record weight used in notes

EMOM

Metcon (AMRAP – Rounds)

EMOM for 7 Minutes

5 Shoulder Press @ 70% 1 RM
Record weight used in notes

Friday, March 25, 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

Warm-up for Workout

Benchmark

CrossFit Games Open 16.5 Rx (Time)

21-18-15-12-9-6-3 reps for time of:

Thrusters

Burpees

Men use 95 lb.

Women use 65 lb.

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Masters 55+ (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees