10/28/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Good/Press (No Measure)

3 Rounds

10 Good mornings

15 DB push press

Strength

C1: 3 Position Snatch (5 x 1 )

Below knee, Hang, Hip

C2: Med Ball Chest Pass (5 x 5 )

Two hand chest pass against wall 20/14

C3: Laying Leg Raises w/ Lift (5 x 10 )

Competition Strength

D: Snatch (10×1 @80-100%+)

Conditioning

E: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Mins

10 Sumo Deadlift 155/105

15 HR Push Ups

10 Pull Ups

200M Run

Competition Conditioning

F: ‘Double Grace’ (Time)

60 Clean and jerks 135/95lbs