10/23/15

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

C1: Dual KB Rack Box Squat (4 x 5 )

C2: Weighted Step-ups (4 x 10 35/20)

Extra Work

D1: Incline Leg Curls (3 x 12 )

D2: DB Weighted Jumps (3 x 5 35/20)

Competition Strength

E: Snatch ( 7×2 @80-90% –)

Conditioning

F: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 minutes

Run 800m

15 Power snatch 135/95lbs