08/21/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Good/Row/Box (No Measure)

a. 3×10 Good mornings (light-medium weight)

b. 3 Rounds

800M Row

15 Box jump overs 24/20?

15 Push-ups

Strength

C1: RDL’s (5 x 6 )

C2: Weighted Step-ups (5 x 10 (35/20))

C3: Vertical Jumps (5 x 3 )

Max Height

Competition Strength

D: Back Squat ( 5×5 @70%)

E: Strict Press ( 5×5 @70%)

Conditioning

G: Metcon (Time)

5 Rounds

7 Squat Clean 155/105

14 burpee/ pull ups

Competition Conditioning

H: Metcon (AMRAP – Reps)

AMRAP 7 Minutes

3 Power cleans 205/135lbs

3 CTB pull-ups

3 Power cleans 205/135lbs

6 CTB pull-ups

3 Power cleans 205/135lbs

9 CTB pull-ups

3 Power cleans 205/135lbs

12 CTB pull-ups

And so on…