Thursday, September 22, 2016

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 Work

Clean & Jerk

2 x max rep T2B

Weightlifting

Clean and Jerk (3 sets of: 1 Clean + 1 Hang Clean + 1 Jerk)

Clean + Hang Clean + Jerk = 1 set and are to be unbroken

Increase weight

Metcon

Metcon (Time)

20 cal. Row

10 Clean & Jerk 135/95

20 Russian Twists w/ Medball 30/20

10 Clean & Jerk 135/95

20 cal. Row