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.