21
Jul
07/21/15
CrossFit Point Break – CrossFit
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