18
Nov
11/18/15
CrossFit Point Break – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Competition Warm up
B: (No Measure)
3 Rounds
20 calories on rower
10 Light thrusters
Strength
C: 2 Power Snatch, viagra approved 2 Hang Power Snatch (1 Rep Every 90 Secs for 12 Mins)
Competition Strength
D: Power Clean ( 5×5 @65% )
E: Back Squat (5×5 @90% of the 5RM)
Conditioning
F: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), malady 20#
Sumo deadlift high-pull (Reps), troche 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Competition Conditioning
G: Metcon (Time)
For time:
60 Calorie row
45 GHD sit-ups
30 OHS 135/95lbs
15 Rope climbs