1
Jul
07/01/15
CrossFit Point Break – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Competition Warm up
B: Dub/ Rope (No Measure)
100 Double-unders
6 Rope climbs
Strength
C: 2 Power Snatch, drugs 2 Hang Power Snatch (7 x 1 )
Competition Strength
D: Snatch (6×2 @85% – Drop and reset each rep)
Conditioning
E: Metcon (AMRAP – Rounds and Reps)
AMRAP in 18 Mins
30 Wall Ball 20/14
15 KB Swings 53/35
30 ABMAT Sit Ups
Competition Conditioning
F: Metcon (Time)
5 Rounds
5 Power cleans 205/125lbs
10 HSPU
20 Wallballs 20/14lbs to 10?
Competition Extra Work
G: Metcon (Time)
12-11-10-9-8-7-6-5-4-3-2-1
Toes to bar
Calories on Rower
Rest 30 seconds between rounds