05/11/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Banded Deadlift (5 x 4 )

B2: KB Power Bombs (5 x 8 )

B3: GHR’s (5 x 6-8 )

Competition Strength

C: Snatch (7 x 1 (just above knee))

Competition Extra Work

D1: Push Jerk + 2 Jerk Grip OHS (5 x 3 )

D2: Hollow/Arch Hold (5 x 2:00 )

(rotate every :30, this should be UB)

Conditioning

E: Metcon (Time)

4 Rounds

10 Thrusters 115/75

20 KB Swings 53/35

30 Double Unders (100 Singles)

Competition Conditioning

F: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here