06/19/19

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Metcon (Time)

A. 30 Calories on the Rower

25 GHD Sit-Ups

B. Back Squat recovery – 5×6 @40-50%

Strength

C1: Front Squat (5 x 5 )

C2: Sliders (5 x 8 )

Competition Strength

D: DB Strict Press (5 x 5 )

Conditioning

E: “215” (Time)

For Time:

Run to 215 mailbox 800 meters

15 Push Press (115/75)

Run to 215 mailbox 800 meters

15 Thrusters (115/75)

Run to 215 mailbox 800 meters

15 Overhead Squats (115/75)

Run to 215 Mailbox 800 meters

15 Toes to Bar

Competition Conditioning

F: Metcon (Time)

Run 2 miles

Competition Extra Work

G: Metcon (No Measure)

6 Rounds

Max toes to bar in 30 seconds

Rest 30 seconds