4
Sep
09/04/15
CrossFit Point Break – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Competition Strength
B: Thrust/Row (No Measure)
a. Two minutes of banded glute activation
b. AMRAP 5 minutes
10 Empty bar thrusters
5 Horizontal ring rows
Strength
c1: Banded Deadlift (5 x 5 )
C2: Banded Hip Thrusts (5 x 12 )
Competition Strength
D: Back Squat ( 4×4 @85%)
E: Strict Press (EMOM 10 minutes 3 reps @65% AFAP)
Conditioning
F: Metcon (Time)
3 Rounds
10 Power Snatch 135/95
15 Box Jump Overs 24″/20″
400 M Run
Competition Conditioning
G: Metcon (Time)
4 Rounds
20 KB swings 70/53lbs
20 Toes to bar
20 Calorie row