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12/18/15

18
Dec

12/18/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

a. 3 Rounds

60ft HS walk AFAP

Rest as needed between rounds

b. 3 Rounds

75 Double-unders

10 Strict ring dips

Strength

C: Sumo Deadlift (Warmup, for sale 75% x 5, 80% x 5, 85% x 5)

Extra Work

D1: OH weighted Lunge (3 x 12 )

D2: Broad Jump (3 x 3 Jumps Max Distance )

Competition Strength

E: Push Jerk ( 5×5 @75%)

Conditioning

F: Metcon (Time)

2 rounds for time of:

10 dumbbell power snatches, left arm

10 single-arm overhead squats, left arm

10 pull-ups

10 dumbbell power snatches, right arm

10 single-arm overhead squats, right arm

10 pull-ups

Use a 55/35 dumbbell for the snatches and overhead squats.

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