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12/01/15

1
Dec

12/01/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

3 Rounds

10 Empty bar high hang squat snatch

Run 200m

Strength

C: Strict Press (7 x 1 )

Extra Work

D1: T Bar Rows (3 x 12 )

D2: DB Rear Delt Flyes (3 x 10 (Seated))

Competition Strength

E: ‘MisFit Clean Complex’ (5×2 @80-90% of 1RM )

Power clean – push jerk – front squat – hang squat clean – split jerk

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

8 Push Press 95

10 Pull Ups

12 Burpee’s Over Bar

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

15 Shoulder to OH 115/75lbs

15 KB swings 53/35lbs

15 Calories on Rower

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