04/14/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: BTN Push Press (4 x 5 )

Competition Strength

C: Clean (5 x 3 (just above knee))

D: Split Jerk (5 x 3 )

Extra Work

E1: Strict Dips (3 x 10 )

no kipping allowed

E2: Bent Over DB Row (3 x 10 (Each Arm))

1 Arm total reps both arms

Competition Extra Work

F1: Tempo Ring Dips + ME Kipping Ring Dips (4 x 5 )

3 Sec Down

F2: BTN Push Press (4 x 5 )

Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Mins

7 OHS 115/75

9 Pull Ups

11 V Ups

Competition Conditioning

H: Metcon (Time)

5 rounds of:

200m Run (absolutely all out effort)

1 Legless Rope Climb 15?

7 Hang Power Snatches 135/95