09/08/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Row/Inch (No Measure)

a. 3×12 GHD Situps

b. 3 Rounds

Row 250m

10 Box step-ups

5 Inchworms

Strength

C1: Seated Dumbbell Press (5 x 6 (Alt Arms Both = 1 Rep))

C2: Fat Bar Strict Pull Ups (5 x 8 )

C3: Strict Dips (5 x 8 (On Dip Stations, decease not Rings))

no kipping allowed

Competition Strength

D: Back Squat (3×3 @92.5%)

Conditioning

E: Fran (Time)

21-15-9
Thrusters, information pills 95# / 65#
Pull-ups

Competition Conditioning

F: Metcon (Time)

For time:

15 Power Cleans 225/145lbs

30 Bar facing burpees

60 Wallballs 20/14