04/28/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Shoulder Press (5 x 3 )

Competition Strength

C: Clean (5 x 3 (just above knee))

D: Split Jerk (5 x 3 )

Extra Work

E1: Inverted BB Rows (3 x 10 )

Feet on Box

E2: Banded Tricep Extensions (3 x 15 )

Competition Extra Work

F: BTN Push Press (4 x 5 )

Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

10 Push Press 115/75

15 KB Swings 53/35

Competition Conditioning

H: Metcon (Time)

For time:

50 Double-Unders

50? OH DB Walking Lunges 55/35 (each hand)

25 TTB

100 Double-Unders

25 TTB

50? OH DB Walking Lunges 55/35(each hand)

100 Double-Under