07/03/15

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: Deadlift (5 x 2 @ 75%)

C2: KB Power Bombs (5 x 8 )

Competition Strength

D: Deadlift (4×2 @90% – Touch and go, no bounce)

Conditioning

E: Metcon (Time)

4 Rounds

400 M Run

15 SDLHP 70/53

15 Burpee’s

15 V Twists 35/25

Competition Conditioning

F: Metcon (AMRAP – Reps)

AMRAP 20 mins

Max Calories Rower

Competition Extra Work

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 minutes

5 Burpee box jump-overs 24/20?

7 Unbroken CTB pull-ups