11/06/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

4 Rounds

30ft HS walk

30ft OH walking lunge w/45/25lbs plate

10 Strict ring dips

Strength

C1: Back Squat (5 x 8 )

C2: Rear Leg Elevated Hip Flexor Stretch (5 x 30 Sec Each Leg )

C3: Overhead plate walking lunge (5 x 12 Steps Total )

Competition Strength

D: ‘MisFit Snatch Complex’ (Find 1 RM)

Snatch – OHS – Hang Snatch – OHS

Conditioning

E: Metcon (Time)

3 Rounds

10 Power Clean & Jerk 135/95

15 HR Push ups

20 Lateral Jumps Over Bar

400M Run

Competition Conditioning

F: Metcon (Time)

4 Rounds

Run 400m

50 Wallballs 30/20lbs

25 Toes to bar