09/21/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: AM (No Measure)

a. 3×10 Good mornings

b. Slow 10 minute AMRAP

Run 400m

Row 500m

20 Box jumps 24/20?

Strength

C: Back Squat (3 x 10 )

Extra Work

D1: KB Still Legged DL (3 x 10)

D2: One Legged Glute Bridges (3 x 8 (Each Leg))

Competition Strength

E: Overhead Squat (Find your 1RM)

Conditioning

F: Metcon (Time)

3 Rounds

9 Hang Squat Clean 135/95

12 Pull Ups

15 Box Jumps 24″/20″

100 Double Under (Buy Out)

Competition Conditioning

G: Metcon (Time)

3 Rounds

20 Lateral bar burpees

30 Wallballs 30/20lbs

Extra Work

H: Metcon (Time)

3 Rounds

1 Gasser (100m straight touch and go)

Rest 3 minutes