Month: May 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

Shoulder press and goblet squat

2 x 10 walking lunges

Shoulder Press (5, 4, 3, 2, 1 add weight to heavy single)

Metcon (Time)

4 RFT

10 Front rack lunge 155/105

10 Strict Pull-ups

10 Goblet Squat 53/35

Perdido Bay CrossFit – CrossFit

Rest Day.
Paleo Challenge Lecture at 2:00 pm

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

Muscle-ups

2 x 10 GHD sit-ups

Muscle-ups (Technique work)

Metcon (Time)

4 RFT

5 Front Squats @ 165/105

6 Muscle-ups

Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Skill Work

Power clean

2 x 10 ring dips

Power Clean (4 x 3 increase weight)

Metcon (AMRAP – Reps)

AMRAP for 4 minutes

6 Power clean 165/105

Run 100 meters

Rest 4 minutes

AMRAP for 4 minutes

10 Deadlift 165/105

6 Pull-ups

Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Skill Work

Snatch

2 x 10 pull-ups

Metcon (AMRAP – Rounds)

EMOM for 8 minutes

4 Snatch @ 85%

Metcon (AMRAP – Reps)

Death by Wallball

Every minute you add one more rep until you can not complete the number of reps in that minute.

Minute 1 = 1 WB

Minute 2 = 2 WB

Etc.

Go heavy if you can

Men RX 30 lbs

Women RX 20 lbs