07/05/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rds

10 Muscle Snatch 45/35

10 OHS 45/35

10 Burpee Over BB

Strength

B: PB Snatch Complex (EMOM For 12 Mins )

1 Power Snatch

1 Squat Snatch

1 Hang Power Snatch

1 Hang Squat Snatch

Equals 1 Rep UNBROKEN

Extra Work

C1 : Weighted Pull-ups (3 x 8 Max Weight )

C2 : Bent Over DB Row (3 x 12 Each )

1 Arm total reps both arms

Conditioning

D : Metcon (Time)

21-15-9

S2OH 135/95

Burpee’s Over Bar

Toes 2 Bar

30 Double Under After Each Rd. (100 Singles)