06/01/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Pause Front Squats (5 x 3 )

3 Sec Hold at bottom of squat

B2: Good Mornings (5 x 6 )

B3: 1 Legged Box Jumps (5 x 6 (each leg))

Competition Strength

C: 3 Position Snatch (1×1@50%, prescription 1×1@55%, 1×1@60%, 2×1@65%)

(2 reps from each position – power position, hang, floor)

Conditioning

D: Metcon (Time)

4 Rounds

10 Power Snatch 115/85

20 Lateral Jumps over Bar

200M Run

Competition Conditioning

E: Metcon (Time)

For time:

40 Ground to Overhead 135/95

Run 800m

Row 1200m