20
Oct
10/20/15
CrossFit Point Break – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Competition Warm up
B: Row 2 (No Measure)
Row 750M
Strength
C1: Seated Strict Press (5 x 3 )
C2: Barbell Shrug (5 x 10 HEAVY)
Extra Work
D1: Strict Pull-ups (3 x 6-8 )
No kipping allowed
D2: DB Skull Crushers (3 x 12 )
Elbows tight!
Competition Strength
E: Clean and Jerk (7×2 @80-85% )
Conditioning
F: Metcon (Time)
3 Rounds
10 Power Clean & Jerk 135/95
15 Burpee’s Over Bar
400M Run
Competition Conditioning
G: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
30 Wallballs 30/20lbs
20 GHD sit-ups
10 Deadlifts 315/225lbs