05/29/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: 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

B2: Dual KB Rack Reverse Lunges (5 x 6 (Each Leg))

Competition Strength

C: Snatch ( Find 1 RM 3 Attempts)

D: Clean and Jerk (Find 1 RM 3Attempts)

Conditioning

E: Metcon (AMRAP – Rounds and Reps)

Amrap in 12 Mins

7 Deadlift 225/135

5 HSPU

3 Muscle Ups ( 6 Chest 2 Bar)

Competition Conditioning

F: Metcon (Time)

For time:

5 Muscle-Ups

10 Burpee Box Jumps 30/24?

Run 200m

9 Muscle-Ups

18 Burpee Box Jumps 30/24?

Run 200m

12 Muscle-Ups

24 Burpee Box Jumps 30/24?

Run 200m