11/17/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

a. GHD sit-ups 1×15 then 3×10 w/20/14lbs medball

b. 3 Rounds

15 Russian power swings 70/53lbs

10 Box jump overs 24/20?

Strength

C1: Arnold DB Press (5 x 8 )

C2: T Bar Rows (5 x 10 HEAVY)

Extra Work

D: Y, W, sildenafil T Holds (3 Sets)

30 Secs Each Position

Competition Strength

E: Snatch ( 3×5 @70%)

Conditioning

F: Metcon (Time)

3 Rounds

10 DB Snatch 55/35 (5 Each Side)

20 HR Push Ups

30 Double Unders (100 Singles)

400M Run

Competition Conditioning

G: CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, see 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″