04/29/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: Power Snatch (EMOM 10 Mins 3 T&G Reps )

Competition Strength

C: Power Snatch (EMOM 10 Mins 3 T&G Reps )

D: Power Clean and Jerk (EMOM 10 Mins 2 T&G Reps )

Extra Work

E1: GHD Situps (3 x 15 )

E2: Handstand Hold (3 x 30 Secs)

Conditioning

F: Metcon (Time)

3 Rounds

400 M Run

10 Squat/Clean 135/95

15 Burpee’ Over the bar

50 Double Unders

Competition Conditioning

G: Metcon (Time)

4 rounds

10 Power Snatches 155/105

150? Shuttle Run (50? sections)

30 Pistols (alternating)

150? Shuttle Run (50? sections)