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10/16/15

16
Oct

10/16/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: 4 RDS Pull (No Measure)

4 Rounds

10 Pull-ups

10 Hip extensions

10 Air squats

Strength

C1: Front Squat (5 x 4 @ 75%)

C2: DB Walking Lunges (5 x 12 (35/20))

C3: GHD Hyper Extensions (5 x 12 )

Competition Strength

D: Snatch (7×2 @80-85% –)

Conditioning

E: Metcon (Time)

3 Rounds

30 Wall Ball 20/14

15 Plate Burpee’s 25/15

5 Bar Muscle Ups

Competition Conditioning

G: Metcon (Time)

10 Rounds

5 Bar muscle-ups

10 Push jerk 155/105lbs

15 Lateral bar burpees

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