09/09/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Hyper/Row/Goblet (No Measure)

a. 4×10 Reverse Hyper

b. 3×12 GHD Sit UP

c. AMRAP 4:00

Row 150m

10 Goblet Squats

Strength

C: Power Clean + Hang Squat Clean (EMOM in 10 Mins 1 Rep)

Find 1 RM

Extra Work

D: Toes-To-Bar (30 Reps )

Competition Strength

E: Pause low hang snatch (7×2 @80-90%)

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

7 Power Clean & Jerk 135/95

9 Burpee’s Over Bar

11 Box Jump Overs 24″/20″

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes

Row 500m

10 Burpee Muscle Ups

20 Push Jerks 135/95

60 Double Unders