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12/16/15

16
Dec

12/16/15

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

12 Pull-ups

Strength

C: Power Snatch (5 x 5 @ 75%)

Extra Work

D1: Ring Push Up (3 x 10 )

Ring low to floor and perform push ups on rings.

D2: Hollow Rocks (3 x 10 with 10 sec hold at end )

Competition Strength

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

Snatch – OHS – Hang Snatch – OHS

Conditioning

F: Metcon (Time)

3 rounds for time of:

10 Reps clean and jerks, about it 135/95

50 wall-ball shots, 20/14 ball

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

15 Calorie row

12 Dumbbell front squat 70’s/50’s

9 Strict HSPU

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