01/27/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

5 Rounds

10 RDLs 95/65lbs

15 calories on rower

Strength

C: Power Snatch + Hang Power Snatch (EMOM for 10 Mins 2 Reps )

Extra Work

D1: Deficit Handstand Push-ups (3 x 10 45/25)

D2: Strict Toes-To-Bar (3 x 6-8)

Competition Strength

E: Power Snatch (4 Touch and go power snatch)

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

7 Full Snatch 95/65

14 HR Push Ups

21 Double Unders (100 Singles)

Competition Conditioning

G: Metcon (Time)

3 Rounds

15 Power snatch 115/75lbs

15 Calorie row

15 Sumo DLHP 115/75lbs

15 Box jumps 24/20?