Monday, June 20, 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

Clean and jerks

2 max rep attempts of pull-ups


Metcon (AMRAP – Rounds)

EMOM for 12 Minutes

Odd: 5 Front squats (pull from ground) @ 70% 1RM

Even: 7 Deadlift – same weight
Record weight used in notes


Metcon (AMRAP – Reps)

5 Minute time Cap

Accumulate as many reps as possible of:

Clean and jerks @ 80% of the weight used in EMOM