Monday, November 14, 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

Deadlift

2 max rep attemts pull-ups

Weightlifting

Deadlift (Work up to 1 RM)

Metcon

Metcon (AMRAP – Reps)

Accumulate as Many Reps as Possible

0:00 minutes

Max rep DL @ 50 % of your 1 RM in 1 minute followed by max rep HSPU in 1 minute. Rest the last minute

At 3:00 minute mark

Max rep DL @ 65% of your 1 RM in 1 minute followed by max rep air squats for 1 minute. Rest the last minute.

At the 6:00 minute mark

Max rep DL @ 75% of your 1 RM in 1 minute followed by max rep ring dips for 1 minute.

At the 9:00 minute mark

Max rep DL @ 135/95 for 1 minute followed by max rep push-ups for 1 minute.
Your score is total reps for all movements.

Record 75% weight used for DL.