10/26/15

CrossFit Point Break – CrossFit

View Public Whiteboard

Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Row (No Measure)

Row 2k

Strength

C: Back Squat (7 x 3)

Extra Work

D1: Plate Pushes (3 x Down/Back )

D2: GHR’s (3 x 6-8 )

Competition Strength

E: Squat Clean (7×2 @80-90%)

Conditioning

G: Metcon (Time)

3 Rounds

10 Hang Power Snatch 115/85

15 Box Jumps 24″/20″

20 Toes 2 Bar

Competition Conditioning

H: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#