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10/02/15

2
Oct

10/02/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: 4 Mins (No Measure)

AMRAP 4 minutes

10 Calorie row

10 Empty bar thrusters

Strength

C: Plate Pushes (4 x Down & Back (Turf))

Extra Work

D1: Weighted Box Jumps (3 x 10)

35/20

D2: Sandbag Lunge’s (3 x 8 (Each Leg))

Competition Strength

E: Back Squat ( 8×3 @60%)

Conditioning

F: 5k Run (Time)

Max Effort 5k Run

Competition Conditioning

G: Metcon (Time)

4 Rounds

50? HS walk

15 Ring dips

10 Push jerk 165/110lbs*

*Push jerk weight increases 20/10lbs each round

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