10/27/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Comp (No Measure)

3 Rounds

20 GHD Sit Ups

20 Empty bar thrusters

Strength

C1: Seated DB Press (4 x 10 )

C2: Bent Over DB Row (4 x 10 (Each Arm) )

1 Arm total reps both arms

Extra Work

D1: DB Side Lateral Raises (3 x 10 )

D2: Incline Bench DB Rear Flyes (3 x 10 )

Competition Strength

E: Back Squat ( 8×3 @70%)

Conditioning

F: Metcon (Time)

21-15-9

Back Squat 135/95

Burpee’s over Bar

Ring Rows

100 Double Under Buy Out (300 Singles)

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes – Climb the ladder

Run 100m (50m down and back shuttle)

3 Muscle-ups

Rest 30 seconds

Run 200m (50m down and back shuttle x2)

6 Muscle-ups

Rest 1 minute

Run 300m (50m down and back shuttle x3)

9 Muscle-ups

Rest 90 seconds

And so on…