01/12/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

a. Reverse hyper 3×12 – work up to 50% of 1RM back squat

b. 3 rounds

20 Calorie row

10 OHS

Strength

C: Push Press (Warmup, healing 75% x 5, 80% x 5, 85% x 5)

Extra Work

D1: Fat Bar Strict Pull Ups (3 x 6-8 )

D2: Lateral Plate Raises (3 x 10 with 10 sec hold at end)

Competition Strength

E: Back Squat (Find your new 5RM back squat)

Conditioning

F: Metcon (Time)

3 Round s

10 Power Clean And Jerk 155/105

15 KB Swings 70/44

100 Abmat Sit Up Buy Out

Competition Conditioning

G: Metcon (Time)

12-9-6

DB Squat snatch 70/50lbs

HSPU

Ring dip

Rest 3 minutes

12-9-6

DB Squat snatch 70/50lbs

HSPU

Ring dip

Rest 3 minutes

12-9-6

DB Squat snatch 70/50lbs

HSPU

Ring dip