18
Dec
12/18/15
CrossFit Point Break – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Competition Warm up
B: (No Measure)
a. 3 Rounds
60ft HS walk AFAP
Rest as needed between rounds
b. 3 Rounds
75 Double-unders
10 Strict ring dips
Strength
C: Sumo Deadlift (Warmup, for sale 75% x 5, 80% x 5, 85% x 5)
Extra Work
D1: OH weighted Lunge (3 x 12 )
D2: Broad Jump (3 x 3 Jumps Max Distance )
Competition Strength
E: Push Jerk ( 5×5 @75%)
Conditioning
F: Metcon (Time)
2 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 pull-ups
Use a 55/35 dumbbell for the snatches and overhead squats.