Monday, September 19, 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

Power cleans

2 max rep attempts pull-ups


Metcon (AMRAP – Rounds)

EMOM for 10 Minutes

Odd: 5 Front Squats @ 75%

Even: 5 Back Squats same weight
Record weight used in notes


Metcon (AMRAP – Reps)

4 Rounds

Max reps of unbroken Power Cleans, Bodyweight (scale at 90%, 80%, 70%, ect as approriate. Go as close to bodyweight as possible)

Max reps of unbroken HSPU (scale as appropriate)

Rest 3 minutes between rounds
Your score is total reps for both movements for all 4 rounds

Record weight used in notes.