05/31/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rounds W/ BB 45/35

5 Shrug

5 Shrug High Pull

5 Muscle Snatch

5 OHS

5 Hang Squat Snatch

Strength

B1: Snatch (5 x 3 TNG)

B2 : T Bar Rows (5 x 12 Wide Grip)

Extra Work

C1 : Rope Rows (3 x 12)

2″ or 1.5″ Rope

C2 : Bent Over DB Row (3 x 12 Each )

1 Arm total reps both arms

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

5 Chest 2 Bar Pull Ups

10 KB Swings 70/44

15 SDLHP 95/65