10/13/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: glutes (No Measure)

3 Rounds

10 Glute ham raises

15 KB swings Russian

Strength

C1: Strict Press (3 x 8 )

C2: Wide Grip Upright Barbell Row (3 x 8 )

C3: DB Front Raises (3 x 8 ( Arm Together))

Extra Work

D1: DB Side Lateral Raises (4 x 12 )

D2: DB Rear Delt Flyes (4 x 12 (Seated))

Competition Strength

E: Snatch (10×1 @80-95%)

Conditioning

G: Metcon (Time)

21 – 15 – 9

Push Press 115/105

DB Bent Over Row Both Arms 55/35

Box Jumps 24″/20″

100 ABMAT Sit Ups (Buy Out)

Competition Conditioning

h: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 minutes

10 calories on rower

10 Front squats 135/95lbs

I: Metcon (AMRAP – Reps)

3 Rounds

Max wallballs in two minutes 20/14lbs to 10? target

Rest 1 minute

Max distance HS walk in two minutes