07/27/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Run/Rope (No Measure)

Run 400m

9 Rope climbs

Strength

C1 : Pause Front Squats (6 x 2 )

3 Sec Hold at bottom of squat

C2: Russian Kettlebell Swing (6 x 6 )

C3 : Hollow Rocks (6 x 10 )

Competition Strength

D: Clean and Jerk ( 3×1 @80-90% 4×1 @90+%)

Conditioning

E : Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

10 Power Clean & Jerk 135/95

15 Toes 2 Bar

200 M Run

Competition Conditioning

F: Metcon (Time)

5 Rounds

15 Calorie row

5 Hang power cleans 165/110lbs

5 Thrusters 165/110lbs

Competition Extra Work

G : Metcon (AMRAP – Rounds and Reps)

AMRAP 5 minutes

Sprint 100m

8 CTB pull-ups