06/10/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Strength

B: Clean and Jerk (7 x 1)

Competition Strength

C: Power Snatch (EMOM 7 Mins 3 T&G begin at 60% of 1rm)

D: Power Clean and Jerk (EMOM 7 Mins 2 T&G Reps begin at 60% of 1rm)

Extra Work

E: Handstand Hold (3 x 45 Secs )

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

15 Wall Ball 20/14

10 Deadlift 185/115

5 Chest 2 Bar

Competition Conditioning

G: Metcon (Time)

3 rounds of:

Row 1k

30 Thrusters 65/45

Rest 2:00 after each round.