06/12/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Strength

B: Thruster (7 x 1 )

Competition Strength

C: Snatch (15 Mins Find 1RM )

D: Clean and Jerk (15 Mins Find 1 RM )

Extra Work

E: GHD Situps (3 x 15 )

Conditioning

F: Metcon (Time)

3 Rounds

10 Hang Power Clean & Jerk 135/95

15 Box Jumps 24″/20″

50 Double Unders ( 100 Singles )

Competition Conditioning

G: Metcon (Time)

For time:

400m Plate Carry 45#

3 rounds of:

9 Power Snatches 135/95#

12 Paralette HSPU (5/3? Deficit)

15 GHD Sit-ups

400m Plate Carry 45# (after 3 rounds)