01/04/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

3 rounds

20 calories on rower

10 Light thrusters

Strength

C: Back Squat (Warmup, discount 75% x 5, more about 80% x 5, 85% x 5)

Extra Work

D1: DB Walking Lunges (3 x 12 w/ 35/20)

D2: KB Power Bombs (3 x 8 )

Competition Strength

E: Back Squat (Find your new 5RM back squat)

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Mins

100-meter OH Walking Linge W/ Plate 45/25

15 Pull Ups

Competition Conditioning

G: ‘Heavy Nancy’ (Time)

5 Rounds

Run 400m

15 OHS 135/95lbs

Competition Extra Work

H: Metcon (Time)

3 Rounds

Row 750m

Rest 1:1