04/17/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Front Squat (4 x 10)

Competition Strength

C: Snatch (15 Mins Find 1RM )

D: Clean and Jerk (15 Mins Find 1 RM )

Extra Work

E1: DB Vertical Jumps (3 x 6 )

DB in each hand 35/20

E2: Banded Good Mornings (3 x 15)

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

8 Squat/Clean 135/95

10 Ring Dips

12 KB Swings 53/35

Competition Conditioning

G: Jackie (Time)

For Time:

1000m Row

50 Thrusters, this 45#

30 Pull-ups