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11/23/15

23
Nov

11/23/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

3 Rounds

10 Good mornings 135/95lbs

10 Alternating handstand shoulder taps

Strength

C1: Sumo Deadlift (5 x 3 )

C2: DB Walking Lunges (5 x 12 Steps 55/35)

C3: Banded Good Mornings (5 x 15 )

Competition Strength

D: Push Jerk ( 5×5 @65% – Touch and go )

Conditioning

E: Metcon (Time)

21-15-9

Squat Clean 135/95

Burpee Box Jump Overs 24″/20″

Competition Conditioning

F: Metcon (Time)

27-21-15-9

Deadlift 225/155lbs

Bar facing burpees

Extra Work

G: Metcon (Time)

Every 4 minutes until failure:

3 Rounds

12 Toes to bar

12 Assault Bike calories

Rest remainder

Stop after five rounds if you make it all the way through.

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