11/04/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

3 Rounds

10 Empty bar high hang squat cleans

5 Kipping HSPU w/a 3 second hold at the top of each rep

Strength

C1: 1 Power Santch + 2 Hang Snatch + 2 OHS (5 x 1 )

C2: Strict Toes-To-Bar (5 x 6 )

Extra Work

D: Handstand Hold (3 x 1 Min )

Competition Strength

E: ‘MisFit Clean Complex’ (Find your 1RM)

Power clean – push jerk – front squat – hang squat clean – split jerk

Conditioning

F: Metcon (Time)

4 Rounds

10 Sumo Deadlift 225/135

15 Box Jump Overs 24″/20″

100 ABMAT Sit Ups Buy Out

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

15/12 Calorie row

12 Deadlifts 275/185lbs

9 Strict HSPU