Saturday, August 22, 2015


Perdido Bay CrossFit – Competitors Training

Competitors Program Warm-up 2 (No Measure)

2 Sets Max Effort:

Pistols, Handwalking, T2B, Pull-ups, HSPU
Pick your weakest 2 by skills for warm-up

Part A

Metcon (No Measure)

Arms

Biceps 4 x 21s

Triceps 4 x 10 extensions on bench

Part B

Metcon (Time)

6 sets

100 meter sprints

Rest as needed between

Part C

Metcon (Weight)

Snatch

6 sets: increase weight

high hang power snatch + power snatch

Part D

Metcon (AMRAP – Reps)

10 minute time cap

3 Wallball 30/20

1 MU

6 Wallball

2 MU

9 Wallball

3 MU

12 Wallball

4 MU

15 Wallball

5 MU

18 Wallball

6 MU

21 Wallball

7 MU

Continue pattern until time cap