06/05/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Back Squat (5 x 2 )

B2: Russian Kettlebell Swing (5 x 8 )

B3: Sliders (5 x 8 )

Competition Strength

C: Power Snatch (EMOM 7 Mins 3 T&G start @ 60% of 1 RM)

D: Power Clean and Jerk (EMOM 7 Mins 2 T&G start @ 60%of 1 RM)

Conditioning

E: Metcon (AMRAP – Rounds)

EMOM in 12 Mins

10 OHS 95/65

10 KB Swings 53/35

10 Ring Dips

Alt movements!

Competition Conditioning

F: Metcon (AMRAP – Rounds)

Alternating EMOM for 14:00-

10 C2B Pullups

40 Double-Unders