10/19/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: AMRAP (No Measure)

AMRAP 4 minutes

10 Calorie row

10 Empty bar thrusters

Strength

C1: Overhead Squat (6 x 2 )

C2: High Box Jumps (6 x 5 )

C3: GHD Back Extensions (6 x 12 W Plate 35/25)

Competition Strength

D: Back Squat (8×3 @67.5%)

Competition Extra Work

E: Split Jerk (7×2 @80-85% – )

Conditioning

F: Fran (Time)

21-15-9
Thrusters, viagra dosage 95# / 65#
Pull-ups

Extra Work

G: GHD Situps (50 Reps )

Competition Conditioning

H: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

10 Calorie row

10 Hang power cleans 135/95lbs

10 Box jump overs 24/20?