08/31/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Good/Rope (No Measure)

a. 4×8 Good mornings

b. 4 Rounds

2 Rope climbs

10 Calorie row

Strength

C1: Box Squat (5 x 3 )

Back squat with a wide stance on a box that is just below parallel and explode straight up with knees driven out

C2: Banded KB Swings (5 x 8 )

Strength

D: Back Squat (4×4 @82.5%)

E: Strict Press (EMOM 10 minutes 3 reps @62.5% AFAP)

Conditioning

F: Metcon (Time)

4 Rounds

10 S2OH 135/95

15 Back Squat 135/95

20 Toes 2 Bar

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

Row 250m

10 OHS 135/95lbs

10 CTB pull-ups