08/12/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: GHD/Row/Dub (No Measure)

A. 3×12 GHD Sit Up

B. AMRAP 5 minutes

Row 150m

30 Double-unders

Strength

C: 1 Full Snatch + 1 Hang Full Snatch (EMOM in 10 Mins 1 Rep)

Competition Strength

D: Pause Power Position Snatch (Find 1 RM )

Conditioning

E: Metcon (Time)

4 Rounds

10 DB Snatch 55/35 (Both Arms = 1 Rep)

15 Ring Push Ups

30 Abmat Sit ups

Competition Strength

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 minutes

6 OHS 135/95lbs

6 Strict HSPU

Competition Extra Work

G: strict weighted pull-up (Find your 3RM)