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 & Split Jerk
2 x max rep T2B
Weightlifting
Power Clean (4 sets of: 2 Power Cleans + 1 Split Jerk)
2 Power Cleans + 1 Split Jerk = 1 Set
Increase weight
Metcon
Metcon (Time)
2 RFT
14 C2B
7 Power Cleans 135/95
10 T2B
5 Power Cleans
10 C2B
5 Power Cleans
14 T2B
7 Power Cleans
Rx+ 155/105