04/12/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

2 Rounds

20 BB Good mornings 95/65

15 Straight Leg DL 135/95

10 GHD Sit ups

10 Toes 2 Bar

Strength

B1 : Snatch Complex (5 x 1 )

Power Snatch + Hang Power Snatch + 2 OHS = 1 Rep Complex must be done Unbroken for rep to count!

B2 : Strict Pull-ups (5 x Failure )

No kipping allowed

Extra Work

C1: Bent Over DB Row (3 x 10 Each Arm )

1 Arm total reps both arms

C2 : Inverted BB Rows (3 x 10 )

Feet on Box

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Mins

7 HSPU

9 Chest 2 Bar

11 Box Jumps 24/20