06/09/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Seated Strict Press (5 x 4 )

B2: Legless Rope Climb (5 x 1 )

B3: Strict Dips (5 x 8)

no kipping allowed

Competition Strength

C: 3 Position Clean + Jerk (1×1@55%, viagra 1×1@60%, information pills 1×1@65%, 1×1@70%)

floor, hang, power position

Conditioning

D: Metcon (Time)

3 Rounds

25 KB Swings 53/35

15 Push Press 95/65

30 ABMAT Situps

400M Run

Competition Conditioning

E: Metcon (Time)

7 rounds of:

4 T&G Power Clean & Push Jerks (begin @ 155/105)

Run 200m

4 Strict Pullups

3 Bar MU

Rest 1:00 after each round.

*Increase load on PC&PJ by 10# each round until you cannot complete 4 reps, then lower weight by 10# and use for the remainder of the workout.