11/13/15

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 snatch

12 Pull-ups

Strength

C: Overhead Squat (5 x 2)

Extra Work

D: GHD Back Extensions (3 x 15 w/ 45/25 Hold Last Rep 5 Secs )

Conditioning

E: Lucky 13 (Time)

Lucky 13

All movements 13 Reps

2 Rounds

Hang Power Clean 95/65

Hand Release Push Ups

Power Snatches 95/65

Wall balls 20/14

Sumo Deadlift High Pull

Bar Facing Burpees

Overhead Squat 95/65

Pull Ups

Push Press 95/65

Box Jumps

Front Squats 95/65

Abmat Sit Ups

Kettlebell Swings (American) 53/35