05/01/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Sumo Deadlift (5 X 2 )

B2: Banded Good Mornings (5 X 15 )

B3: Bulgarian Split Squat (5 X 5 (EACH LEG) )

Competition Strength

C: Snatch (15 mins to Find 1RM )

D: Clean and Jerk (15 mins to Find 1 RM )

Conditioning

E: Metcon (Time)

For Time:

600M Run

50 Wall Ball 20/14

40 Box Jumps 24’/20′

30 Toes 2 Bar

20 Hang Power Snatch 135/95

10 HSPU

Competition Conditioning

F: Metcon (Time)

For time:

Row 50 Cals

100 Wall Balls 20/14

Row 50 Cals