Tuesday, September 8, 2015


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

Split Jerks

2 x 10 Air Squats

Weightlifting

Behind The Neck Jerk (5 x 3 – push jerk sets 1,2, 3 split sets 4, 5)

Goal is technique not weight. Increase weight slowly.

Metcon

Metcon (Time)

12 Minute Time Cap

2 Hang power clean and Jerk 155/105

6 Box Jumps 24/20

3 Hang power cleans and Jerks

9 Box Jumps

4 Hang power cleans and Jerks

12 Box Jumps

5 Hang power cleans and Jerks

15 Box Jumps

6 Hang power cleans and Jerks
If you reach time cap, note number of reps in note box.