09/01/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Step/Rows (No Measure)

a. 3×25 Band pull-a-parts

b. 3 Rounds

12 Box step-ups w/ wallball overhead

8 Horizontal Ring Rows

Strength

C1: Push Press (7 x 1 )

C2: Ring Dips (7 x 8 (STRICT & Unbroken))

Competition Strength

D: Pause Power Position Clean and Jerk ( 7×2 @80-90% )

Conditioning

E: Metcon (AMRAP – Rounds and Reps)

EMOM For 7 Mins

5 Power Cleans 155/105

7 Burpee Over Bar

Rest 90 Sec

AMARP in 5 Mins

5 Power Clean & Jerk 155/105

10 KB Swings 53/35

Competition Conditioning

F: Metcon (Time)

20 Rounds

3 Clean and jerk 185/125lbs

6 Burpees over bar

9 Wallballs 20/14