06/02/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Push Press (4 x 3 )

B2: Bent Over DB Row (4 x 8 )

1 Arm total reps both arms

B3: Tate Presses (4 x 10)

Competition Strength

C: 3 Position Clean + Jerk (1×1@50%, 1×1@55%, 1×1@60%, 2×1@65%)

floor, hang, power position

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

15 Wall Ball 20/14

10 Pull Ups

30 Double Unders (100 Singles)

Competition Conditioning

E: Metcon (Time)

3 rounds for time of:

12 Dual KB Thrusters 53/35

18 T2B

24 Jumping Lunge’s (each jump counts 1 rep)