01/25/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Strength

B: (No Measure)

20-15-10

Calorie Row

Hand release push-up

Strength

C: Back Squat (Warmup, this web 80% x 3, prostate 85% x 3, 90% x 3)

Extra Work

D1: Increase Height Box Jumps (Rebounding) (3 x 2 Times Through)

Men: 24″, 30″, 30″ + 1 45# plate or higher

Women: 20″, 24″, 30″ or higher

D2: Superman holds (3 x 10)

1 full sec hold at top!

Competition Conditioning

E: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

30 Power snatch 135/95lbs

50/40 Calorie row

30 HSPU (open standard)

Conditioning

F: Metcon (Time)

3 Rounds

10 Squat Clean 135/95

12 Box Jumps 24″/20″

14 Toes 2 Bar

400M Run

Competition Extra Work

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

20 Wallballs 20/14lbs

60 Double-unders

Rest 30 seconds