16
Oct
10/16/15
CrossFit Point Break – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Competition Warm up
B: 4 RDS Pull (No Measure)
4 Rounds
10 Pull-ups
10 Hip extensions
10 Air squats
Strength
C1: Front Squat (5 x 4 @ 75%)
C2: DB Walking Lunges (5 x 12 (35/20))
C3: GHD Hyper Extensions (5 x 12 )
Competition Strength
D: Snatch (7×2 @80-85% –)
Conditioning
E: Metcon (Time)
3 Rounds
30 Wall Ball 20/14
15 Plate Burpee’s 25/15
5 Bar Muscle Ups
Competition Conditioning
G: Metcon (Time)
10 Rounds
5 Bar muscle-ups
10 Push jerk 155/105lbs
15 Lateral bar burpees