07/14/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Dub/Push/Squat (No Measure)

A. 100 Double-unders

50 Chest to deck push-ups

B. Back Squat recovery – 5×6 @40-50%

Strength

C1: Push Press (5 x 3 )

C2: Rope Climb (5 x 2 )

C3: Ring Dips (5 x 10 )

Competition Strength

D: DB Strict Press (5×5 @5lbs heavier last week )

Conditioning

E: Metcon (Time)

21-15-9

Thrusters 115/85

Toes 2 Bar

30 Burpee Buy Out

Competition Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes with a partner – Alternating full rounds

100m DB/KB farmers carry with 55/35lbs

8 2? deficit HSPU

8 Box jump-overs

Competition Extra Work

G: Metcon (AMRAP – Rounds)

EMOM 10 minutes

40? Sled push – Medium weight march