04/13/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Back Squat (4 x 10 Rest 90 secs Btwn sets )

Competition Strength

C: Snatch (7X3 Snatch (just above knee) – work to)

Extra Work

D1: Russian Kettlebell Swing (3 x 8)

D2: Banded Lat Pull Downs (3 x 8-10 (3-5 Sec Hold))

Competition Extra Work

E1: 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (5 Sets )

the goal is unbroken: if you cannot complete the complex UB, if u can’t practice transition rest 90 sec.

E2: Back Squat (4 x 10 Rest 90 secs)

Conditioning

F: Metcon (Time)

3 Rounds

10 Power Clean & Jerk 135/95

15 Burpee Over Bar

50 Double Unders

Competition Conditioning

G: Metcon (Time)

For time:

75 Double-Unders

50 Burpees

25 Hang Power Snatches 155/105#

50 Burpees

75 Double-Unders