04/24/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Deadlift (5 x 3 )

Competition Strength

C: Snatch (15 Mins Find 1RM )

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

Extra Work

E1: Russian Kettlebell Swing (3 x 8 )

E2: GHD Back Extensions (3 x 8 )

Conditioning

F: Metcon (Time)

3 Rounds

10 SDLHP 115/75

15 Toes 2 Bar

200M Farmer’s Carry 55/35

Competition Conditioning

G: Metcon (Time)

For Time:

20 Muscle Ups

30 Thrusters 135/95

40 Hang Power Cleans 135/95

Run 800 Meters