08/28/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: GHD/CTB (No Measure)

a. 4×10 Reverse hyper

b. 3×12 Hip Extension

c. AMRAP 4 minutes

5 Burpees to target

5 CTB pull-ups

Strength

C1: Back Squat (6 x 2)

C2: Overhead plate walking lunge (6 x 10 (each leg) 45/25)

Competition Strength

D: Back Squat (5×5 @72.5%)

E: Strict Press ( 5×5 @72.5%)

Conditioning

F: Metcon (Time)

For Time: (Partner)

100 Deadlift 135/95

75 HR Push Up

50 Power Clean 135/95

25 Burpee’s Over Bar

50 Power Snatch 135/95

75 V Ups

1000M Run

Competition Conditioning

G: Metcon (Time)

For Time:

21 Dumbbell thrusters 55/35

7 Muscle-ups

15 Dumbbell thrusters 55/35

7 Muscle-ups

9 Dumbbell thrusters 55/35

7 Muscle-ups