10/30/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: AMRAP 10 Min (No Measure)

Slow 10 minute AMRAP

Run 400m

Row 500m

20 Box jumps 24/20?

Strength

C1: Sled Drag Speed (4 x sets )

C2: Power Skips (4 x 150FT )

Explode for Height!

C3: Plank Holds (4 x 90 Sec Holds )

Competition Strength

D: Front Squat (Find 1 RM)

E: Back Squat (3×1 @85-90% 4×1 @90-97.5%)

Conditioning

F: Metcon (AMRAP – Rounds)

EMOM in 10 Mins

5 Man Makers 35/20

Competition Conditioning

G: ‘Pennies’ (Time)

6 Squat Cleans 225/135

6 Muscle-ups

Run 400m

6 Squat Cleans 225/135

6 Muscle-ups

Run 400m

6 Squat Cleans 225/135

6 Muscle-ups

Run 400m

6 Squat Cleans 225/135

6 Muscle-ups