04/21/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Seated Dumbbell Press (8 x 6)

B2: Piked Push Ups (8 x 12 Reps (slow and controlled))

B3: Seated DB Press Iso Hold (8 x 20 secs )

(Halfway Down)

Competition Strength

C: Snatch (7 x 3 (from knee))

Conditioning

D: Metcon (Time)

600M Run (Buy In)

3 Rounds

10 Hang Power Snatch 115/75

12 Pull Ups

14 V Ups

600M Run (Buy Out)

Competition Conditioning

E: Metcon (Time)

100 Bar Facing Burpees – For time.

EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 185/125#