06/17/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Metcon (No Measure)

100 Double-unders

4 Rope climbs

Strength

C: 2 Power Snatch, 2 Hang Power Snatch (7 x 1 )

Competition Strength

D: Deadlift (2×4 @80% – Touch and go, no bounce)

Conditioning

E: Metcon (Time)

For Time:

30 Burpee’s

20 Front Squat 135/95

10 HSPU

20 Power Cleans 135/95

30 Burpee’s

Competition Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

5 Clean and jerk 155/105lbs

10 Toes to bar

15 Box jump-overs 24/20?

Competition Extra Work

G: Metcon (No Measure)

EMOM for 10 minutes

10 Unbroken CTB pull-ups

Max calories on Rower until minute is up