08/19/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Hip/Glute/Row (No Measure)

a. 3×12 Hip Extension

b. 2 Minute banded glute activation work

c. 3 Rounds

Row 250m

10 Kipping HSPU

Strength

C1: 3 Position Clean + Jerk (7 x 1 )

floor, information pills hang, viagra power position

C2: Handstand Hold (4 x 30-45 secs (Odd Sets))

Competition Strength

D: Pause Power Position Snatch (6×3 @70-80%)

Conditioning

E: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, symptoms 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

Competition Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

6 Muscle-ups

12 Front squats 135/95lbs

18 Calorie row

Competition Extra Work

G: Weighted Strict Pull Up (5 x 5 )

use weighted belt or vest