07/24/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Dub/Step (No Measure)

100 Double-unders

50 Weighted step-ups with 30/15lbs dumbbells

Weightlifting

C1: RDL’s (5 x 6 )

C2: GHR’s (5 x 8 )

Competition Strength

D: Power Snatch (3×1 @80-90% 4×1 @90-100+%)

Conditioning

E: Metcon (Time)

15-12-9-6

Squat/Clean 135/95

Ring Dips

Box Jumps 24″/20″

Burpee

Competition Conditioning

F: Metcon (Time)

3 Rounds

Run 400m

21 SDLHP 115/75lbs

21 HSPU

Rest 1 minute