06/15/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Metcon (No Measure)

50 Wallballs 20/14lbs

22 Strict pull-ups

Strength

C1: Back Squat (5 x 5 )

C2: Banded KB Swings (5 x 10 )

Competition Strength

D: Back Squat (5×5 @75% – No belt, medical sleeves, unhealthy or oly’s)

E: Strict Press (5×3 @80%)

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Mins

10 S2OH 115/75

10 Pull Ups

10 Back Squats 115/75

Competition Conditioning

G: Metcon (Time)

6 Rounds

10 Thrusters 105/70lbs

5 Muscle-ups

Competition Extra Work

H: Metcon (No Measure)

10 Rounds

Sled push sprint 50ft

Rest 30-60 seconds