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09/04/15

4
Sep

09/04/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Strength

B: Thrust/Row (No Measure)

a. Two minutes of banded glute activation

b. AMRAP 5 minutes

10 Empty bar thrusters

5 Horizontal ring rows

Strength

c1: Banded Deadlift (5 x 5 )

C2: Banded Hip Thrusts (5 x 12 )

Competition Strength

D: Back Squat ( 4×4 @85%)

E: Strict Press (EMOM 10 minutes 3 reps @65% AFAP)

Conditioning

F: Metcon (Time)

3 Rounds

10 Power Snatch 135/95

15 Box Jump Overs 24″/20″

400 M Run

Competition Conditioning

G: Metcon (Time)

4 Rounds

20 KB swings 70/53lbs

20 Toes to bar

20 Calorie row

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