Tuesday, Ocotober 11, 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

Clean and jerk

2 max rep attempts ring dips


Clean and Jerk (4 x 3 increase weight)

Focus on technique not weight.


Metcon (AMRAP – Reps)

10 Minute Time Cap

As Many Reps as Possible of

Clean and Jerks 135/95
Record the weight you used in notes.

Focus on technique not speed.

Any clean and any jerk are acceptable.