06/22/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Run/Push (No Measure)

Run 400m

35 Chest to deck push-ups

Strength

C1: RDL’s (5 x 6 )

C2: DB Vertical Jumps (5 x 6 )

DB in each hand 35/20

C3: Jumping Lunges (5 x 10 )

Competition Strength

D: Power Clean (5×3 @80% – Drop each rep, push jerk final rep)

Conditioning

E: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

7 Power Clean & Jerk 135/95

9 Burpee’s Over The Bar

200 M Run

Competition Conditioning

F: Metcon (Time)

For Time:

50 Calorie row

50 Wallballs 20/14lbs

Rest 2 minutes

40 Calorie row

40 Wallballs 20/14lbs

Rest 90 seconds

30 Calorie row

30 Wallballs 20/14lbs

Rest 1 minute

20 Calorie row

20 Wallballs 20/14lbs

Competition Extra Work

G: Metcon (Time)

2 Rounds

400m sled drag

Rest 3 minutes

Forward facing drag. Should take roughly 3-5 minutes per round.