08/17/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: RDL/Pull (No Measure)

A. 3×10 Light RDLs

B. 4 Rounds

10 calories on rower

10 CTB pull-ups

Strength

C: Back Squat (7 x 1 )

Extra Work

D1: Russian Kettlebell Swing (3 x 15 )

D2: One Legged Glute Bridges (3 x 10 ( Each Leg ) )

Competition Strength

E: Pause Power Position Clean and Jerk (Find your 1RM)

Conditioning

F: Metcon (Time)

3 Rounds

10 Hang Power Snatch 115/85

12 Ring Dips

14 Pull Ups

12 Min CAP

Competition Conditioning

G: Metcon (Time)

For TIme:

Row 750m

50 Wallballs 20/14lbs

25 Power cleans 135/95lbs

Competition Extra Work

H: Metcon (Time)

50 Alternating pistols for time