Thursday, November 17, 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 x max rep attempts T2B

Weightlifting

Power Clean (Follow rep scheme )

2 reps @ 65%

2 reps @ 70%

2 reps @ 75%

1 rep @ 80%

1 rep @ 90%

Metcon

Metcon (Time)

9 Power Cleans @ 135/95

9 Pull ups

50m Run

15 Power Cleans

15 Pull ups

100m Run

21 Power Cleans

21 Pull ups

200m Run
Rx+

Power Cleans @ 175/135

C2B