Tuesday, October 18, 2016

Perdido Bay CrossFit – CrossFit

Have you dontated to Barbells for Boobs yet?

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

Weightlifting

Clean (6 x 3 increase weight)

must be full squat

Metcon

Metcon (AMRAP – Reps)

4 minutes to complete

10 squat cleans 135/95 (scaled 95/65 or 75/55)

15 T2B (scaled knees up)

Rest with remaining time then,

4 more minutes to complete

10 squat cleans 165/105 (scaled 135/95 or 95/65)

15 T2B (scaled knees up)

Rest with remaining time then,

4 minutes to complete

10 squat cleans 205/145 (scaled what ever weight appropriate)

15 T2B (scaled knees up)
Your objective is acquire reps. 75 reps possible for this workout.

Talk to your coach about appropriate weights for you if the above weights do not work.

Must change your own weights during rest period.