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
Hang Power Clean
2 x 10 T2B
Olympic Lifting
Hang Power Clean (5 x 3 increase weight)
Metcon
081115 (AMRAP – Reps)
12 Minute Time Cap
3 Hang Power Clean 65% of 1 RM
3 Front Squats – same weight
6 Pull-ups
6 Hang Power Clean
6 Front Squats
12 Pull-ups
9 Hang Power Clean
9 Front Squats
18 Pull-ups
12 Hang Power Cleans
12 Front Squats
24 Pull-ups
Continue Pattern until time cap
Front squats can be done straight from last hang power clean. Do not use rack.