Month: November 2014

Perdido Bay CrossFit – CrossFit

Skill: Strict Chest to Bar Pull-ups

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Back Squat (20 Rep back squat )

Metcon (AMRAP – Rounds)

EMOM for 16 minutes

Odd: 5 thrusters 155/125

Even: 7 C2B pull-ups

Perdido Bay CrossFit – CrossFit

Rest Day

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: power clean/jerk

Bear Complex (Work up to a heavy single)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (AMRAP – Rounds)

Death by clean and jerk

Min 1 -1 clean and jerk 135/95

Min 2 – 2 clean and jerks

Min 3 -3 clean and jerks

Continue this pattern until you can not complete all clean and jerks in that minute.

Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Metcon (Weight)

EMOM for 5 minutes

3 Deadlift @ 70-80 % 1 RM

Metcon (AMRAP – Reps)

AMRAP in 3 minutes

5 Deadlift @ 50 % 1RM

10 Push-ups

rest 1 minute, then

AMRAP in 3 minutes

5 Thrusters 95/65

Run 100 meters

Rest 2 minutes and repeat

Perdido Bay CrossFit – CrossFit

HAPPY THANKSGIVING!!
We wish everyone a day full of happiness with family and friends.