06/07/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rounds (Cleans)

5 Shrugs

5 Shrug High Pull

5 Front Squat

5 Hang Squat Clean

5 Strict Press

With BB 45/35

Strength

B1 : 3 Position Clean + Jerk (5 x 1 Rep @ Each position then Jerk)

floor, hang, power position

B2 : Tempo Ring Dips + ME Kipping Ring Dips (5 x 5 )

3 Sec Down

Extra Work

C1 : Bent Over Row (3 x 12 BB With Supinated Grip )

C2 : Bent Over DB Row (3 x 12 )

1 Arm total reps both arms

Conditioning

D: Metcon (Time)

50 – 30 – 20

Wall Ball 20/14

KB Swings 53/35