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.