Tuesday, August 11, 2015


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

Hang Power Clean

2 x 10 T2B

Olympic Lifting

Hang Power Clean (5 x 3 increase weight)

Metcon

081115 (AMRAP – Reps)

12 Minute Time Cap

3 Hang Power Clean 65% of 1 RM

3 Front Squats – same weight

6 Pull-ups

6 Hang Power Clean

6 Front Squats

12 Pull-ups

9 Hang Power Clean

9 Front Squats

18 Pull-ups

12 Hang Power Cleans

12 Front Squats

24 Pull-ups

Continue Pattern until time cap
Front squats can be done straight from last hang power clean. Do not use rack.