07/10/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Wall Ball/ GHD (No Measure)

50 Wallballs

40 GHD Sit-ups

Strength

C1: Dual KB Rack Box Squat (5 x 4 )

C2: Reverse BB Lunge w/ chains (5 x 8 )

C3: High Box Jumps (5 x 6)

Competition Strength

D: Power Snatch ( 6×2 @85%)

Conditioning

E: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Competition Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 minutes x3

4 Muscle-ups

8 OHS 115/75lbs

12 Box Jumps 24/20?

Rest two minutes between AMRAPs

Competition Extra Work

G: Sled drag – HAF (4 x 100′ Rest 3-4 mins btwn)