10/14/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: OH Walk (No Measure)

3 Rounds

15 OH walking lunges w/plate

60 Double-unders

Strength

C1: 1 Power Santch + 2 Hang Snatch + 2 OHS (7 x 1 )

C2: Toes-To-Bar (7 x 5 ( STrict))

Extra Work

D1: Handstand Holds (3 Sets )

1 min hold

D2: L Sit Hold (3 x 30-45 SEc)

Paralettes

Competition Strength

E: Squat Clean (10×1 @80-97.5%)

Conditioning

F: Metcon (Time)

3 Rounds

400M Run

15 KBS 70/53

15 Burpee’s

Competition Conditioning

G: Metcon (Time)

21-18-15-12-9-6-3

CTB pull-ups

Back squat 225/155lbs – Bar taken from ground