10/12/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Cals (No Measure)

100 calories on rower

Strength

C: Back Squat (7 x 3 )

Extra Work

D1: Bulgarian Split Squat (3 x 10 (Each Leg))

D2: Goblet Box Squats (3 x 8 )

D3: One Legged Glute Bridges (3 x 10 (Each Leg))

Competition Strength

E: Squat Clean (6×3 @70-80%)

Competition Extra Work

G: Push Press (4×3 @85-90%)

Conditioning

H: Metcon (Time)

AMRAP in 10 Mins

5 Squat Clean 135/95

10 Pull Ups

30 Double Unders (100 Singles)

Competition Conditioning

I: Metcon (Time)

Every 10 seconds until failure:

1 Power clean to push jerk 195/130lbs

10 minute cap

Work 90 seconds, buy more about rest 30 seconds until completing:

30 calories

15 Strict HSPU

25 calories

12 1? Deficit strict HSPU

15 calories

6 3? Deficit strict HSPU

10 calories

3 4? Deficit strict HSPU