07/13/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Row/Rope (No Measure)

Row 500m

7 Rope climbs

Strength

C1: Front Squat (6 x 2 )

C2: Hip Flexor Stretch (6 x 30 sec each Leg)

Back Foot Elevated

C3: Banded Good Mornings (6 x 15 )

Competition Strength

D: Deadlift (3×1 @80-90% 4×1 @90-100+%)

Conditioning

E: Metcon (Time)

3 Rounds

10 Power Clean 155/105

50 Double Unders (150 Singles)

400M Run

Competition Conditioning

F: Metcon (Time)

8 Rounds

24 Air squats

12 Toes to bar

6 Power cleans 185/115lbs

Competition Extra Work

G: Metcon (Time)

15 calories on rower

30 HSPU

Rest 3 minutes

10 calories on rower

20 HSPU

Rest 2 minutes

5 calories on rower

10 HSPU