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11/18/15

18
Nov

11/18/15

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 on rower

10 Light thrusters

Strength

C: 2 Power Snatch, viagra approved 2 Hang Power Snatch (1 Rep Every 90 Secs for 12 Mins)

Competition Strength

D: Power Clean ( 5×5 @65% )

E: Back Squat (5×5 @90% of the 5RM)

Conditioning

F: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), malady 20#
Sumo deadlift high-pull (Reps), troche 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Competition Conditioning

G: Metcon (Time)

For time:

60 Calorie row

45 GHD sit-ups

30 OHS 135/95lbs

15 Rope climbs

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