Monday, December 14, 2015


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 10 Hand release push-ups

Weightlifting

Push Jerk (Work up to a 1 RM)

Metcon

Metcon (AMRAP – Rounds)

EMOM for 18 minutes – 6 Sets

Min 1: 8 Deadlift @ 75% 1 RM push jerk

Min 2: 5 Power cleans – same weight

Min 3: 3 Push Jerks – same weight

Min 4: 8 DL

Min 5: 5 Power cleans

Min 6: 3 Push Jerks

Min 7: 8 DL

Min 8: 5 Power cleans

Min 9: 3 Push Jerks
Record weight used in notes

Min 1 – 3 is one set

Min 4 – 6 is the second set

Continue pattern until all 18 minutes have been complete (6 sets).