08/10/15

CrossFit Point Break – CrossFit

View Public Whiteboard

Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Ball/Climb (No Measure)

50 Wallballs

4 Legless rope climbs

Strength

C: Front Squat (7 x 1 )

Extra Work

D1: Banded KB Swings (2 x 15 )

D2: Dumbbell Reverse Lunge (2 x 10 (Each Leg))

Competition Strength

E: Squat Clean Thruster (Find your 1RM )

Conditioning

F: Metcon (Time)

3 Rounds

10 OHS 115/85

12 Pull Ups

14 Burpee’s Over Bar

Competition Conditioning

G: Metcon (Time)

6 Rounds

10 CTB

5 Squat snatch 135/95lbs

Competition Extra Work

H: Metcon (AMRAP – Rounds)

AMRAP 8 minutes

80? HS walk

Rest 1 minute