09/14/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Row/Dub (No Measure)

A. 3×12 Hip extension

B. AMRAP 5 minutes

Row 150m

30 Double-unders

Strength

C1: Sandbag Zercher Box Squats (5 x 6 )

C2: Plate Pushes (5 x Down and Back )

C3: GHD Situps (5 x 15 )

Competition Strength

D: Snatch (10×1 @75-85%)

Conditioning

E: Metcon (Time)

3 Rounds

15 Thrusters 115/85

15 Toes 2 Bar

100 Double Unders (Buy Out)

Competition Conditioning

F: OHS/HSPU (AMRAP – Rounds and Reps)

AMRAP 6 minutes

6 OHS 135/95lbs

6 Strict HSPU

Competition Extra Work

G: strict weighted pull-up (Find 3 RM )