Tuesday, September 6, 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 attempts max rep pull-ups

Weightlifting

Clean and Jerk (5 x 3 increase weight)

Power clean or squat clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 15 Minute

5 Clean and jerks @ 75% of highest from today

7 T2B

9 Box Jumps 24/20
Power clean is acceptable

Push jerk or split jerk is acceptable