Perdido Bay CrossFit – CrossFit
Rest Day
Month: April 2016
Saturday, April 30, 2016
Perdido Bay CrossFit – CrossFit
Closed today. Please come cheer on your fellow athletes at the UWF for the Feeding Frenzy Competition.
Friday, April 29, 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
Deadlift
2 max rep attempts HSPU
Weightlifting
Deadlift (5 x 3 increase weight )
Keep your form perfect
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 Minutes
5 Deadlift 185/105
7 Ring Dips
Rest 4 minutes, then
AMRAP in 4 Minutes
Row 10 Cals
15 Push Press 45/35
Your score is total reps for both AMRAPs
Thursday, April 28, 2016
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
Power clean, 1st pull
2 max rep attempts ring push-ups
Weightlifting
Power Clean (7 sets – 1 Clean pull + 1 Power clean)
Increase weight, focus on first full
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes
5 HSPU
7 Power clean @ 70 % of highest from today’s weightlifting
9 T2B
Wednesday, April 27, 2016
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
Skill work done during gymnastic practice
Gymnastics
Metcon (No Measure)
Gymnastics practice
Double unders
Muscle-ups
Metcon
Metcon (Time)
For Time
40 Double Unders
10 Wallball 20/14
5 Muscle-ups
30 Double unders
10 Wallball
4 Muscle-ups
20 Double unders
10 Wallball
3 Muscle-ups
10 Double unders
10 Wallball
2 Muscle-ups
5 Double unders
10 Wallball
1 Muscle-ups