07/01/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Dub/ Rope (No Measure)

100 Double-unders

6 Rope climbs

Strength

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

Competition Strength

D: Snatch (6×2 @85% – Drop and reset each rep)

Conditioning

E: Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Mins

30 Wall Ball 20/14

15 KB Swings 53/35

30 ABMAT Sit Ups

Competition Conditioning

F: Metcon (Time)

5 Rounds

5 Power cleans 205/125lbs

10 HSPU

20 Wallballs 20/14lbs to 10?

Competition Extra Work

G: Metcon (Time)

12-11-10-9-8-7-6-5-4-3-2-1

Toes to bar

Calories on Rower

Rest 30 seconds between rounds