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07/07/15

7
Jul

07/07/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Row/GHD (No Measure)

30 Calories on Rower

30 GHD sit-ups

Strength

C1: Strict Press (5 x 5 )

C2: Bent Over DB Row (5 x 10 )

1 Arm total reps both arms

C3: Banded Tricep Press Downs (5 x 15)

Competition Strength

D: Power Clean (6×2 @85% – Drop each rep, push jerk final rep)

Conditioning

E: Metcon (Time)

4 Rounds

10 Deadlift 225/135

15 Burpee’s Over The Bar

30 Double Unders ( 100 Singles )

Competition Conditioning

F: Metcon (Time)

3 Rounds

Run 400m

30 Alternating pistols

Rest 90 seconds

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