04/15/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Power Clean and Jerk (EMOM 10 Mins 2 T&G Reps )

Competition Strength

C: Power Snatch (EMOM 10 Mins 3 T&G Reps )

D: Power Clean and Jerk (EMOM 10 Mins 2 T&G Reps )

Extra Work

E1: Handstand Push-ups (3 x 10 )

E2: GHR’s (3 x 8 )

Competition Extra Work

F1: Front Squat (4 x 10 )

F2: Muscle-ups ( 4 x ME)

Conditioning

G: Metcon (Time)

3 Rounds

30 Wall Balls 20/14

15 Deadlift 185/115

400 M Run

Competition Conditioning

H: Metcon (AMRAP – Rounds and Reps)

3 rounds of:

1:00 ME Strict HSPU

4:00 AMRAP of:

7 Power Clean & Push Jerks @ 70% of max from Clean & Jerk

14 Bar Facing Burpees

1:00 Rest