06/16/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Metcon (No Measure)

Row 500m

35 Weighted step-ups 24/20? with 30/15lbs dumbbells

Strength

C1: Strict Press (5 x 3 )

C2: Bent Over Row (5 x 8 )

Competition Strength

D: Snatch (5×3 @80% – Drop and reset each rep)

Conditioning

E: Metcon (Time)

4 Rounds

7 Snatch 115/75

14 Box Jumps 24″/20″

21 Double Unders (75 Singles)

Competition Conditioning

F: Metcon (Time)

3 Rounds

21 KB swings 70/53lbs

21 Burpees to 6? target

Rest 1 minute

Competition Extra Work

G: Metcon (Time)

HSPU “Flight Simulator”

3-6-9-12-15-12-9-6-3

Unbroken HSPU

Rest as needed between sets. All sets must be unbroken to advance.