Monday, July 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
Row if raining

Skill Work

Hang clean

2 max rep sets of pull-ups

Weightlifting

Hang Clean (Work to a heavy single)

Full squat clean from the high hang.

EMOM

Metcon (AMRAP – Rounds)

EMOM for 10 Minutes

Odd: 10 Squat cleans @ 50% of highest from weightlifting

Even: 7 C2B Pull-ups
Squat clean sets:

Min 1 = 10 @ 50% highest today

Min 3 = 8 @ 60% highest today

Min 5 = 6 @ 70% highest today

Min 7 = 4 @ 80% highest today

Min 9 = 2 @ 90% highest today

Each athlete will need to changes thier own weights

*Record weights used in notes