08/25/15

CrossFit Point Break – CrossFit

View Public Whiteboard

Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Band/Pull Ups (No Measure)

a. 3×25 Band pull-a-parts

b. Row 500m

2 Rounds:

8 Pull-ups

4 CTB pull-ups

2 Bar muscle-ups

Strength

C1: Strict Press (5 x 3 )

C2: Pull-ups (5 x 8 (UNBROKEN))

C3 : GHD Situps (5 x 15 )

Competition Strength

D: Bench Press ( 5×5 @70%)

E: DB Strict Press (3 x Max Reps @ 25% of 1RM Press)

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

8 Squat/Clean & Jerk 135/95

10 Burpee’s over Bar

12 Box Jumps 24″/20″

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes

40 Wallballs 20/14lbs

20 Burpees to 6? target

10 Clean and jerks 135/95lbs

Run 200m with med ball