12/14/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

a. Reverse Hyper 3×12 – Work up to 50% of squat 1RM

b. 3 Rounds

15 Calorie row

10 OHS 75/55lbs

Strength

C: Back Squat (Warmup, 75% x 5, 80% x 5, 85% x 5)

Extra Work

D1: Banded Reverse Lunge’s (3 x 10 )

D2: GHR’s (3 x 6-8 )

Competition Strength

E: Snatch ( 3×5 @75%)

Conditioning

F: Metcon (Time)

5 rounds for time of:

Row 250 meters

35/20 thrusters, 25 reps

15 toes-to-bars

Competition Conditioning

G: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Competition Extra Work

H: Metcon (Time)

4 Rounds

Run 800m

Rest 1:1