Month: March 2016

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

clean deadlift, push press

2 max rep attempts ring push-ups

Weightlifting

Clean deadlift (5 x 4 @ 100% of 1 RM clean)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 minutes

6 Clean Deadlift 135/95

7 Wallball 20/14

Rest 3 minutes

AMRAP in 4 minutes

6 Push press 95/65

7 Burpees
Your score is total number of reps combined for both AMRAPs

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

Power clean

2 max rep attempts T2B

Weightlifting

Power Clean (5 x 4 @ 75% 1 RM)

Metcon

Metcon (AMRAP – Reps)

As Many Reps as Possible in 9 Minutes

3 Power Cleans @ 135/95

3 Handstand push-ups

4 Power cleans

6 HSPU

5 Power cleans

9 HSPU

6 Power cleans

12 HSPU

7 Power cleans

15 HSPU

Continue pattern until time cap
Rx+ 165/115

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

Gymnastics work today

Gymnastics

Metcon (No Measure)

Open gymnastics practice today

Work on or have us teach you any gymnastics skills you would like

Metcon

Metcon (Time)

For time

Row 500 meters

20 pull-ups

20 double unders

20 box jumps

20 double unders

20 T2B

Row 500 meters

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

Snatch: split or squat

2 max sets ring-dips

Weightlifting

Snatch (Work up to 1 RM )

Squat or split only

Metcon (Time)

5 RFT

3 Snatch @ 75% of 1 RM

10 Ring Dips

Run 200 meters
Snatch must be squat or split

Perdido Bay CrossFit – Competitors Training

Competitors Program Warm-up 1 (No Measure)

2 sets of max effort

Double Unders, Ring Dips, GHD sit-ups, C2B Pull-ups

Part A

Paused Front Squat (5 x 3 increase weight)

Pause 3 full seconds at bottom of squat

Part B

Metcon (Time)

For time

35 power cleans @ 155/105

Part C

Metcon (AMRAP – Rounds)

5 Rounds

400 m run + 12 T2B
You have 3 minutes for each round. Any extra time is for rest.

If you do not finish within the 3 minutes, you must start the next round anyways.