08/11/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Strength

B: Pull Aparts/Ball/Dip (No Measure)

a. 3×20 Band pull-a-parts

b. 3 Rounds

20 Wallballs

10 Ring dips

Strength

C1: Push Press (5 x 3 )

C2: Bent Over Row (5 x 10 )

Competition Strength

D: Strict Press (7×1 @80-90% or Find a 1RM)

Conditioning

E: Metcon (AMRAP – Rounds and Reps)

AMARP in 15 Mins

10 Power Clean & Jerk 135/95

15 Box Jumps 24″/20″

200M Run

Competition Conditioning

F: Metcon (Time)

For Time:

Row 3k

Run 2 mile