08/26/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: RDL/HSPU (No Measure)

a. 5×5 RDL

b. 3×10 GHD sit-ups

c. AMRAP 4 minutes

10 Assault Bike calories

10 Kipping HSPU

Strength

C1: Hang Power Snatch (6 x 2 )

C2: Toes-To-Bar (6 x 10 (UNBROKEN))

Competition Strength

D: Pause Power Position Snatch (7×2 @80-90%)

Conditioning

E: Metcon (Time)

3 Rounds

15 Thrusters 95/65

12 Pull Ups

9 KB Swings 70/53

400M Run

Competition Conditioning

F: Metcon (Time)

3 Rounds

100 Double-unders

20 SDLHP 115/75lb

Competition Extra Work

G: Metcon (No Measure)

EMOM 12 minutes

2 Weighted strict pull-ups AHAP