07/28/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Wall Ball/ GHD (No Measure)

50 Wallballs

40 GHD Sit-ups

Strength

C1: Push Press (6 x 2 )

C2: Ring Rows (6 x 8 )

C3: DB Skull Crushers (6 x 8 )

Elbows tight!

Competition Strength

D: Back Squat ( 8×2 @60%)

E: Strict Press (3×1 @80-90% 4×1 @90-100+%)

Conditioning

F: Metcon (Time)

3 Rounds

10 Deadlfit 275/185

15 Burpee’s Over Bar

30 Double Unders (100 Singles)

Competition Conditioning

G: Metcon (5 Rounds for time)

5 Rounds

Row 1k

Rest 3 minutes

H: Metcon (Time)

‘Reverse JT’

21 Push-ups

21 Ring dips

21 HSPU

Rest 1 minute

15 Push-ups

15 Ring dips

15 HSPU