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11/02/15

2
Nov

11/02/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

3 Rounds

5 Power Cleans 135/95lbs

5 Front Squat 135/95lbs

5 Strict ring dips

Strength

C1: Front Squat (5 x 3 )

C2: Broad Jump (5 x 3 Max Effort Jumps )

Extra Work

D1: Reverse BB Lunges with KB (3 x 6 (Each Leg) )

D2: Banded Good Mornings (3 x 10 )

Competition Strength

E: Snatch (Find 1 RM )

Conditioning

F: Metcon (Time)

3 Rounds

10 Hang Squat Clean 135/95

15 Pull Ups

30 Double Unders (100 Singles)

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

4 – 15? Rope climbs

8 Power snatch 155/105lbs

16 Box jump-overs 24/20?

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