09/15/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Band/Pull Ups (No Measure)

a. 3×25 Band pull-a-parts

b. Row 500m

2 Rounds:

8 Pull-ups

4 CTB pull-ups

2 Bar muscle-ups

Strength

C1: Push Press (5 x 2 )

C2: Rope Rows (5 x 8 )

2″ or 1.5″ Rope

C3: Banded Tricep Extensions (5 x 12 )

Competition Strength

D: Clean and Jerk (10×1 @75-85% )

Conditioning

E: Metcon (Time)

30-20-10

Deadlift 185/115

Box Jumps 24″/20″

HR Push Ups

Competition Conditioning

G: Row/Ball/Clean (Time)

For Time

Row 750m

50 Wallballs 20/14

25 Power Cleans 135/95lbs