11/16/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

3 Rounds

30ft HS walk AFAP

3 Rounds

75 Double-unders

10 Strict ring dips

Strength

C1: Box Squat (5 x 3 )

Back squat with a wide stance on a box that is just below parallel and explode straight up with knees driven out

C2: Banded KB Swings (5 x 8 )

Extra Work

D1: Sliders (3 x 10 )

D2: Superman holds (3 x 10 )

1 full sec hold at top!

Competition Strength

E: Back Squat (Find New 5 RM )

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Mins

5 Squat Clean 135/95

7 Pull Ups

9 Box Jumps 24″/20″

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 minutes x3

90 Double-unders

30 KB swings 70/53lbs

15 GHD sit-ups

Rest 2 minutes between AMRAPs