07/26/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rounds

10 Muscle Snatch 45/35

15 OHS 45/35

1:00 Min Plank Hold

Strength

B : Power Snatch + Hang Power Snatch + Snatch Balance (EMOM In 10 Mins )

Extra Work

C1 : Fat Bar Strict Pull Ups (3 x 10 )

C2 : Rope Rows (3 x 12 )

2″ or 1.5″ Rope

C3 : DB Incline Two Arm Rows (3 x 12 )

Conditioning

D: Metcon (Time)

30-20-10

Hang Power Snatch 95/65

Pull Ups

Box Jumps 24″/20″