05/27/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B1: Push Press (5 x 2 )

B2: 5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups (5 sets )

Competition Strength

C: 3 Position Snatch (1×1@50%, nurse 1×1@55%, ailment 1×1@60%, prostate 1×1@65%)

(2 reps from each position – power position, hang, floor)

Competition Extra Work

D: Back Squat (4X5 + 1XME 5rm; 1 ME UB set @ 90% of 5rm, )

Conditioning

E: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Mins

5 Power Clean & Jerk 155/105

10 Ring Dips

30 Double Unders (100 Singles)

Competition Conditioning

F: Metcon (Time)

For time:

100 KB Snatches 24/16kg (50 L/50 R)

200? HS Walk