07/17/15

CrossFit Point Break – CrossFit

View Public Whiteboard

Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B : Dub/Push (No Measure)

100 Double Unders

50 Chest To Deck Push Ups

Strength

C1: Back Squat (5 x 3 )

C2: DB Walking Lunges (5 x 8 Each Leg )

C3: GHD Back Extensions (5 x 12 )

Competition Strength

D : Snatch (3 x 1 80-90%, purchase 4 x 1 90-100+% )

Conditioning

E : Metcon (AMRAP – Reps)

EMOM in 12 Mins

10 Wall Ball 20/14

AMRAP Remaining Min KB Swings 53/35

Competition Conditioning

F : Metcon (Time)

3 Rounds

30 Pull Ups

20 Cals On Rower

10 Snatch 135/95

Competition Extra Work

G : Sled Drag Speed (6 Rounds 100M (2 Min Rest Btwn))