10/20/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Row 2 (No Measure)

Row 750M

Strength

C1: Seated Strict Press (5 x 3 )

C2: Barbell Shrug (5 x 10 HEAVY)

Extra Work

D1: Strict Pull-ups (3 x 6-8 )

No kipping allowed

D2: DB Skull Crushers (3 x 12 )

Elbows tight!

Competition Strength

E: Clean and Jerk (7×2 @80-85% )

Conditioning

F: Metcon (Time)

3 Rounds

10 Power Clean & Jerk 135/95

15 Burpee’s Over Bar

400M Run

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

30 Wallballs 30/20lbs

20 GHD sit-ups

10 Deadlifts 315/225lbs