1
Dec
12/01/15
CrossFit Point Break – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Competition Warm up
B: (No Measure)
3 Rounds
10 Empty bar high hang squat snatch
Run 200m
Strength
C: Strict Press (7 x 1 )
Extra Work
D1: T Bar Rows (3 x 12 )
D2: DB Rear Delt Flyes (3 x 10 (Seated))
Competition Strength
E: ‘MisFit Clean Complex’ (5×2 @80-90% of 1RM )
Power clean – push jerk – front squat – hang squat clean – split jerk
Conditioning
F: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
8 Push Press 95
10 Pull Ups
12 Burpee’s Over Bar
Competition Conditioning
G: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
15 Shoulder to OH 115/75lbs
15 KB swings 53/35lbs
15 Calories on Rower