08/14/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Glute/Run/Row (No Measure)

A. 5×5 Glute ham raise

B. 4 Rounds

Run 200m

10 ring rows

Strength

C1: Overhead Squat (5 x 3 )

C2: Jumping Complex (5 sets )

2 jumps over Bench, 2 Broad jumps, 3 Box Jumps 30″/24″

Competition Strength

D: Bench Press (Find your 1RM)

Conditioning

E: Metcon (Time)

For Time: (Partner)

150 KB Swings 53/35

100 MB Sit Ups

75 Box Jumps 24″/20″

50 Burpee’s

600M Run

Competition Conditioning

F: Metcon (Time)

15-12-9

Deadlift 315/205lbs

Burpee box jump-overs 24/20

Competition Extra Work

G: Metcon (Distance)

Max distance HS walk in two minutes