07/29/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Strength

B: Dub/Pull (No Measure)

100 Double-unders

34 Strict pull-ups

Strength

C: Power Clean + Hang Squat Clean (7 x 1 )

Find 1 RM

Competition Strength

D: Power Snatch to Squat Snatch TNG (15 Mins To Establish 1 RM )

Conditioning

E: Metcon (Time)

For Time:

600M Run (Buy In)

3 Rounds

20 HR Push Ups

50 Air Squats

15 Pull Ups

100 Double Under (Buy Out)

(400 Singles)

Competition Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

40 Double-unders

8 Bar facing burpees

8 Clean and jerk 185/115lbs

Competition Extra Work

G : Sled Push (8 x 50M Light & Fast )