Tuesday, November 8, 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

Squat Clean Thruster = cluster

2 max rep attempts ring dips

Weightlifting

Squat Clean Thruster (Work up to 1 RM)

Metcon

Metcon (Time)

14 Minute Time Cap

18 – 15 – 12 – 9 – 6 – 3 reps of

Thrusters and Burpees

Weight for thrusters increases each round
Men/Women

18 75/45

15 95/55

12 115/65

9 125/75

6 135/85

3 155/95

If you hit time cap record reps in note box