09/29/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Mile (No Measure)

Run 1 Mile

Strength

C: Split Jerk (4 x 4 )

Extra Work

D1: Bent Over DB Row (3 x 10 (each arm))

1 Arm total reps both arms

D2: Strict Dips (3 x 10 )

no kipping allowed

Competition Strength

E: Snatch ( 6×3 @70-75%)

Conditioning

F: Metcon (Time)

21-15-9-6-3

Front Squat 135/95

Ring Dips

Sprinter Situps (Both Sides = 1 Rep)

600M Run Buy Out

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 40 Minutes

20 Calorie row

15 Box jumps 24/20?

10 CTB pull-ups