09/30/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: 4 RDS (No Measure)

4 Rounds

10 Pull-ups

10 Hip extensions

10 Air squats

Strength

C: Power Clean and Jerk (4 x 2 (TNG))

Extra Work

D1: Handstand Push-ups (3 x 10 )

D2: Hollow Rocks (3 x 10 )

Competition Strength

E: Deadlift (3×5 TNG )

Conditioning

F: Metcon (Time)

3 Rounds

5 Power Cleans 185/135

10 Renegade Rows 35/20

20 MB Clean/ Wall Ball 20/14

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes

200m KB/DB Farmers carry 53/35lbs each

15 OHS 135/95lbs

15 Bar facing burpees