07/21/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Row/Step/Squat (No Measure)

A. 30 calories on rower

50 Weighted step-ups with 30/15lbs dumbbells

B. Back Squat recovery – 5×6 @40-50%

Strength

C1: Seated Strict Press (5 x 5; 1 x Max Reps )

C2 : Fat Bar Strict Pull Ups (5 x 5; 1 x Max Reps )

C3: GHD Situps (5 x 15 )

Competition Strength

D: DB Strict Press (5×4 @5lbs heavier than last week )

Conditioning

E: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Competition Conditioning

F: Metcon (Time)

For time:

40 KB swings 70/53lbs

40 Lateral bar burpees

40 Front squats 155/105lbs

Competition Extra Work

G: Sled Push (4 x 80′ HAF rest 3 mins btwn )