05/17/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

PVC Stretch Coaches Choice

Burgerner Warm Up With PVC

The sequence is as follows, always in this order:

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch drop

Hang power snatch

Strength

B1 : Hang Power Snatch (5 x 10RM Find 10 Rep MAx )

B2 : Strict Ring Pull Ups (5 x Failure )

Extra Work

C1 : DB Incline Two Arm Rows (3 x 12 )

C2 : Bent Over DB Row (3 x 10 Each ARm )

1 Arm total reps both arms

Conditioning

D: Metcon (Time)

30-20-10

OHS 115/85

Box Jumps 24/20

100 Abmat Situp Buy Out