08/04/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Dub/Step (No Measure)

100 Double-unders

30 Weighted step-ups with 40/20lbs dumbbells

Strength

C1: Split Jerk (7 x 1 )

C2: Plyo Push-up (7 x 8 )

Competition Strength

D: Back Squat (Find your 1RM )

Conditioning

E: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

10 Front Squat 115/85

10 HSPU

10 Pull Ups

Competition Conditioning

F: DT (Time)

5 Rounds for time:

12 Deadlifts, sales 155# / 105#

9 Hang Power Cleans, hospital 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Competition Extra Work

G: Metcon (No Measure)

With a 4 minute running clock:

Max muscle-ups in 1 minute

30 Second transition

Max alternating pistols in 1 minute

30 Second transition

Max HSPU in 1 minute