06/23/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Row/Step (No Measure)

Row 500m

40 Weighted step-ups with 30/15lbs dumbbells

Strength

C1: DB Lateral Raises (4 x 10 )

C2: Cuban Press (4 x 10 )

C3: DB Complex (4 x 10 )

Competition Strength

D: Back Squat (8×2 @60% – No belt, prostate sleeves, click or oly’s )

E: Strict Press (5×4 @80%)

Conditioning

F: Metcon (Time)

4 Rounds

10 Deadlifts 225/135

15 KB Swings 53/35

30 Double Unders (100 Singles)

30 Toes 2 Bar (Buy Out)

Competition Conditioning

G: Metcon (5 Rounds for reps)

Every 2 minutes for 10 minutes (5 Rounds)

15 Bar facing burpees

10 Push jerk 165/110lbs

Competition Extra Work

H: Metcon (Time)

3 Rounds

Row 400m

21 CTB pull-ups

Rest 90 seconds