05/08/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Sandbag Zercher Box Squats (5 x 6 )

B2: Broad Jump (5 sets )

B3: Banded Hip Thrusts (5 x 10 )

Competition Strength

C: Snatch (15 Mins to establish a 1RM)

D: Clean and Jerk (15 Mins to establish a 1RM)

Conditioning

E: Metcon (Time)

21 – 15 – 9

Power Clean & Jerk 135/95

Ring Dip

Burpee Over The Bar

100 Double Unders (Buy Out)

Competition Conditioning

F: Metcon (Time)

5 rounds for time of:

25-calorie row

16 chest-to-bar pull-ups

9 strict deficit handstand push-ups (4.5? men/3? women)

Time cap: 16 minutes