Month: September 2015

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

Overhead squat

2 x 10 OHS with PVC

Snatch (7 sets: 1 snatch + 1 OHS – increase weight)

Metcon

Metcon (Time)

21-15-9

Power Snatch 95/65

Box Jump 24/20
Rx Plus 115/85 power snatch

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

Thruster

2 x 10 Ring Dips

Gymnastics

Metcon (No Measure)

Open gymnastics practice

Athlete choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 15 minutes

Run 200 meters

7 Pull-ups

14 Thrusters 45/35
C2B Pull-ups and 75 lb Thruster for RX Plus

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

Squat cleans

2 x 10 T2B

Weightlifting

Clean (Work up to a 1 RM: squat clean)

Metcon

Metcon (Time)

7 RFT

3 Squat Cleans @ 70-80% of 1 RM

5 HSPU

7 Medball Sit-ups
20 min time cap

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

Technique to move through complex for WOD

2 x 10 Hand release push-ups

Weightlifting

Metcon (Weight)

EMOM for 10 Minutes

3 Back squats @ 80% of 1 RM
Note rounds completed

Metcon

Metcon (Weight)

EMOM for 10 Minutes

2 Sets of Front Squat + Push Jerk + Back Squat @ 50% of 1 RM Back Squat

Scale as appropriate
Note round completed