01/18/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

3 Rounds

10 Strict ring dips

20 calories on rower

Strength

C: Box Squat (Warm Up, viagra 100mg 5 @ 75%, sale 5 @ 80%, generic 5 @ 85%)

Back squat with a wide stance on a box that is just below parallel and explode straight up with knees driven out

Extra Work

D1: Banded KB Swings (3 x 10 70/44)

D2: Weighted Step-ups (3 x 12 35/20)

Competition Strength

E: Squat Clean (3×5 @70-80% )

Conditioning

F: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Competition Conditioning

G: Metcon (Time)

For time:

Row 1k

30 Power cleans 135/95lbs

15 Muscle-ups