01/29/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

Slow 8 minute AMRAP

15 Empty bar thrusters

10 Ring dips

Strength

C: Sumo Deadlift (Warmup, viagra 80% x 3, 85% x 3, 90% x 3)

Extra Work

D1: Jumping Lunges (3 x 10 )

D2: Plate Pushes (3 x Down & Back)

E: Front Squat (EMOM in 5 Mins 4Reps)

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10Mins

15 Wall Ball 20/14

8 Power Cleans 185/135

Competition Conditioning

G: Metcon (Time)

20-15-10

Hang squat clean 135/95lbs

Box jump 24/20?

Toes to bar

Rest 2 minutes

20-15-10

Hang squat clean 135/95lbs

Box jump 24/20?

Toes to bar