30
Nov
11/30/15
CrossFit Point Break – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Competition Warm up
B: (No Measure)
a. GHD sit-ups 1×15 then 3×15 w/20/14lbs medball
b. 3 Rounds
15 Russian power KB swings 70/53lbs
10 Box jump-overs 24/20?
Strength
C: Front Squat (7 x 1 )
Extra Work
D1: Weighted Step-ups (3 x 10 Steps Total 55/35)
D2: Good Mornings (3 x 8 )
Competition Strength
E: Power Snatch (5×5 @70%)
F: Back Squat ( 5×5 @90% of the 5RM)
Conditioning
G: Metcon (Time)
3 Rounds
10 Power Snatch 135/95
30 Wall Ball 20/14
50 Double Unders (150 Singles)
Competition Conditioning
H: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
8 Squat cleans 155/105lbs
10 Box jumps 24/20?
12 Toes to bar