05/12/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: KB Seated Press (5 x 8)

Alternate arms!

B2: Rope Rows (5 x 10)

2″ or 1.5″ Rope

B3: Strict Dips (5 x 5 )

no kipping allowed

Competition Strength

C: Clean and Jerk (5 x 2 )

Competition Extra Work

D: Tempo Ring Dips + ME Kipping Ring Dips (4 x 5 )

3 Sec Down

Conditioning

E: Metcon (Time)

30 – 20 – 10

Push Press 95/65

Renegade Rows 55/35

Toes 2 Bar

Competition Conditioning

F: Metcon (Time)

For time:

15 muscle-ups

1 squat clean (205 / 135 lb.)

1 squat clean (225 / 145 lb.)

1 squat clean (245 / 155 lb.)

1 squat clean (255 / 165 lb.)

1 squat clean (265 / 175 lb.)

Time cap: 6 minutes