23
Nov
11/23/15
CrossFit Point Break – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Competition Warm up
B: (No Measure)
3 Rounds
10 Good mornings 135/95lbs
10 Alternating handstand shoulder taps
Strength
C1: Sumo Deadlift (5 x 3 )
C2: DB Walking Lunges (5 x 12 Steps 55/35)
C3: Banded Good Mornings (5 x 15 )
Competition Strength
D: Push Jerk ( 5×5 @65% – Touch and go )
Conditioning
E: Metcon (Time)
21-15-9
Squat Clean 135/95
Burpee Box Jump Overs 24″/20″
Competition Conditioning
F: Metcon (Time)
27-21-15-9
Deadlift 225/155lbs
Bar facing burpees
Extra Work
G: Metcon (Time)
Every 4 minutes until failure:
3 Rounds
12 Toes to bar
12 Assault Bike calories
Rest remainder
Stop after five rounds if you make it all the way through.