01/26/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

150 Calories on Rower

Strength

C: Strict Press (Warmup, help 80% x 3, illness 85% x 3, this 90% x 3)

Extra Work

D1: Inverted BB Rows (3 x 10 (Switch Grip Every Round))

Feet on Box

D2: Heavy DB Shrugs (3 x 10 (Hold 10 Sec on Last Rep))

Competition Strength

E: Power Clean (EMOM for 5 Mins (5 TNG Reps))

Conditioning

F: Metcon (Time)

30 – 20 -10

S2OH 115/85

Burpee Over Bar

V Ups

100 Double Under (Buy Out)

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

15 OHS 95/65lbs

15 Box jump-overs 24/20?

Competition Extra Work

H: Metcon (Time)

6 Rounds

30 Calorie row

Rest 1 minute