Saturday, November 29, 2014

Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill: power clean/jerk

Bear Complex (Work up to a heavy single)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (AMRAP – Rounds)

Death by clean and jerk

Min 1 -1 clean and jerk 135/95

Min 2 – 2 clean and jerks

Min 3 -3 clean and jerks

Continue this pattern until you can not complete all clean and jerks in that minute.