05/26/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Overhead Squat (5 x 2 )

B2: Banded KB Swings (5 x 8 )

B3: GHD Situps (5 x 15 )

Competition Strength

C: Power Snatch (15:00 to establish a 1RM)

D: Front Squat (15:00 to establish a 3RM)

Conditioning

E: Metcon (Time)

3 Rounds

10 Thrusters 115/75

15 KB Swings 53/35

20 Burpee’s

Competition Conditioning

F: Metcon (Time)

7 rounds of:

5 UB T&G Power Snatches (begin @ 60% of max from above and add load to a maximal set)

10 TTB

15 Burpees

Rest 1:1