04/27/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Box Squat (5 x 3)

Back squat with a wide stance on a box that is just below parallel and explode straight up with knees driven out

Competition Strength

C: Snatch (7X3 Snatch (just above knee) )

Extra Work

D: Reverse BB Lunges with KB (3 x 8 (Each Leg))

Competition Extra Work

E: 5X3 Pullups + 3 C2B Pullups + 3 Bar Muscle-Ups (5 Sets )

Conditioning

F: Metcon (Time)

30-20-10

Thruster 95/65

Pull Ups

Competition Conditioning

G: Metcon (Time)

21-15-9

Deadlifts 225/155

Box jumps 24/20?

Handstand push-ups