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11/09/15

9
Nov

11/09/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

3 Rounds

20 calories

10 Light thrusters

Strength

C1: Front Squat (5 x 3 (1 & 1/2 Reps Each))

C2: Leg Swings (5 x 5 Each Side )

Front To Back

Side To Side

C3: Suicide Run (5 sets )

Competition Strength

D: Power Snatch ( 5×5 @65%)

E: Back Squat (5×5 @90% of the 5RM)

Conditioning

F: Metcon (Time)

15-12-9-6-3

Power Snatch 135/95

Burpee’s Over Bar

30 Double Under Btwn Each Set

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

40 Wallballs 20/14lbs

30 Toes to bar

20 Calorie row

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