06/08/15

CrossFit Point Break – CrossFit

View Public Whiteboard

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Sandbag Zercher Box Squats (5x 8 )

B2: Jumping Complex (5 Sets )

2 jumps over Bench, 2 Broad jumps, 3 Box Jumps 30″/24″

Competition Strength

C: 3 Position Snatch (1×1@55%, 1×1@60%, 1×1@65%, 1×1@70%)

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

Competition Extra Work

D: Back Squat (4X5 + 1XME; 5rm, then 1 ME UB set @ 90% of 5rm)

Conditioning

E: Metcon (Time)

3 Rounds

500 M Row

10 Thrusters 115/85

10 Pull Ups

10 Burpee’s

Competition Conditioning

F: Metcon (Time)

For time:

21 Power Cleans 135/95

50? Handstand Walk

21 OHS 135/95

15 Power Cleans 135/95

50? Handstand Walk

15 OHS 135/95

9 Power Cleans 135/95

50? Handstand Walk

9 OHS 135/95