06/29/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Strength

B: Every 30 sec for 5 min (hang snatch) (AMRAP – Reps)

1x Hang Squat Snatch

1x Hang Power Snatch

*(155/105) Rx+, and (135/95) Rx, web (95/65) Sc

Extra Work

C1 : Bent Over DB Row (3 x 12 )

1 Arm total reps both arms

C2: Strict Dips (3 x 15)

no kipping allowed

Conditioning

D: Metcon (Time)

3 Rounds

10 Hang Power Clean and Jerk 155/15

20 HR Push ups

400M Run

100 Double Under Buy Out (400 Singles)