06/26/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Ball/Pull (No Measure)

50 Wallballs 20/14lbs

24 Strict pull-ups

Strength

C1: Clean + Hang Clean + Split Jerk (5 x 1 )

C2: Toes-To-Bar (5 x 8-10 )

Competition Strength

D: Deadlift (3 x 3 @85% – Touch and go, no bounce)

Conditioning

E: Metcon (Time)

4 Rounds

10 Power Snatch 115/85

15 Pull Ups

10 Burpee’s Over Bar

15 Air Squats

100 Double Unders (Buy Out)

(400 Singles)

Competition Conditioning

F: Metcon (Time)

9-6-3

Front squat 225/145lbs

Burpee muscle-ups

Rest two minutes

12-9-6

Front squat 185/115lbs

Ring dips

Rest two minutes

15-12-9

Front squat 135/95lbs

CTB pull-ups

Competition Extra Work

G: Metcon (Time)

For time:

60 HSPU*

All sets must be 6 reps or LESS