Monday, October 10, 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 and Back Squat

2 max rep pull-ups

Weightlifting

Metcon (No Measure)

Warm-up for Deadlift and Back squat

Must choose a weight to use for each. You will be sharing a bar with someone else so do some planning.

Metcon

Metcon (Time)

For Time

Lift 15,000 lbs

Lifting one rep at a time, one movement at a time accumulate a total of 15,000 lbs for time.

Use 2 bars one for DL and one for BS. You will share these with another person, so plan accordingly.
This goal is for those individuals that DL max over 300 lbs.

Record the weights used for

Deadlift and Back Squat

Metcon (Time)

For Time

Lift 8,000 lbs

Lifting one rep at a time, one movement at a time accumulate a total of 8,000 lbs for time.

Use 2 bars, one for DL and one for BS. You will share these with another person, so plan accordingly.
This goal is for those individuals that DL max between 150 – 225.

Record the weights used for DL and BS.

Metcon

Metcon (Time)

For Time

Lift 5,000 lbs

Lifting one rep at a time, one movement at a time accumulate a total of 5,000 lbs for time.

Use 2 bars one for DL and one for BS. You will share these with another person, so plan accordingly.
This goal is for individuals that DL max less than 150 lbs.

Record the weight used for DL and BS.