Thursday, November 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

2 x max rep attempts Ring Push ups

Weightlifting

Deadlift (Follow rep scheme below;)

3 reps @ 60%; 1 rep @ 65%

3 reps @ 60%; 1 rep @ 67%

3 reps @ 60%; 1 rep @ 70%

Metcon

Metcon (AMRAP – Reps)

In 6 mins;

Run 800m

Max rep Deadlifts @ 275/185

Then, in 8 mins;

Run 800m

Max rep T2B
*If raining Row 1000m

**Score is total reps for Deadlifts and T2B