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
Split Jerks
2 x 10 Air Squats
Weightlifting
Behind The Neck Jerk (5 x 3 – push jerk sets 1,2, 3 split sets 4, 5)
Goal is technique not weight. Increase weight slowly.
Metcon
Metcon (Time)
12 Minute Time Cap
2 Hang power clean and Jerk 155/105
6 Box Jumps 24/20
3 Hang power cleans and Jerks
9 Box Jumps
4 Hang power cleans and Jerks
12 Box Jumps
5 Hang power cleans and Jerks
15 Box Jumps
6 Hang power cleans and Jerks
If you reach time cap, note number of reps in note box.