08/24/15

CrossFit Point Break – CrossFit

View Public Whiteboard

Warm-up

A: Coaches Choice (No Measure)

Competition Extra Work

B: sled work (No Measure)

5 minute light weight sled pul

Strength

C1: Pause Front Squats (6 x 2 )

3 Sec Hold at bottom of squat

C2: GHR’s (6 x 8 )

Competition Strength

D: Back Squat (Back squat 3×3 @85%)

Conditioning

E: Metcon (Time)

4 Rounds

10 Deadlifts 225/35

15 HR Push Ups

30 Double Unders (100 Singles)

Competition Conditioning

F: Metcon (Time)

5 Rounds

5 Power snatch 155/105lbs

10 Box jumps 30/24?

Competition Extra Work

G: Metcon (Time)

5 Rounds

Row 250m

Rest 1 minute