Monday, December 21, 2015

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

2 x 10 hip extensions


Metcon (Weight)

6 Sets increase weight

1 Power clean + 1 Push press + 1 back squat
Record highest weight used

Safety: do not let bar land on neck when moving from overhead to back squat position.


Metcon (AMRAP – Rounds)

EMOM for 12 minutes

Odd: 4 Power cleans + 4 Front Squats 80% of 1 RM power clean

Even: 6 Back squats (same weight)
Record weight used in notes