11/24/15

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

b. GHD Sit Ups with 20/14lb medball 3×12

c. 3 rounds

21 Wallballs

7 Burpees to 12? Target

Strength

C1: DB Military Press (5 x 8 10 Sec iso hold at top of last rep)

C2: Half – Kneeling Curl To Press (5 x 8 )

Extra Work

D1: Strict Pull-ups (4 x 8 (Change Grips Every Set))

No kipping allowed

D2: Banded Face Pulls (4 x 15 )

Competition Strength

E: Back Squat (Find New 5 RM)

Conditioning

F: Metcon (Time)

3 Rounds

15 KB Swings 53/35 (Unbroken)

15 Ring Dips

50 Double Unders (150 Singles)

200M Run

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 3 Minutes x 4

7 Front Squat 185/125lbs

7 Muscle Ups

Rest 2 minutes

Competition Extra Work

H: Metcon (No Measure)

Row 4 Mins at 1:40/1:55 pace or faster

Rest 1 Minutes

Row 3 Minutes 1:40/1:55 pace or faster

Rest 1 Minutes

Row 2 Minutes 1:40/1:55 pace or faster

Rest 1 Minute

Row 1 Minute 1:40/1:55 pace or faster