21
Sep
09/21/15
CrossFit Point Break – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Competition Warm up
B: AM (No Measure)
a. 3×10 Good mornings
b. Slow 10 minute AMRAP
Run 400m
Row 500m
20 Box jumps 24/20?
Strength
C: Back Squat (3 x 10 )
Extra Work
D1: KB Still Legged DL (3 x 10)
D2: One Legged Glute Bridges (3 x 8 (Each Leg))
Competition Strength
E: Overhead Squat (Find your 1RM)
Conditioning
F: Metcon (Time)
3 Rounds
9 Hang Squat Clean 135/95
12 Pull Ups
15 Box Jumps 24″/20″
100 Double Under (Buy Out)
Competition Conditioning
G: Metcon (Time)
3 Rounds
20 Lateral bar burpees
30 Wallballs 30/20lbs
Extra Work
H: Metcon (Time)
3 Rounds
1 Gasser (100m straight touch and go)
Rest 3 minutes