11/30/15

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 3×15 w/20/14lbs medball

b. 3 Rounds

15 Russian power KB swings 70/53lbs

10 Box jump-overs 24/20?

Strength

C: Front Squat (7 x 1 )

Extra Work

D1: Weighted Step-ups (3 x 10 Steps Total 55/35)

D2: Good Mornings (3 x 8 )

Competition Strength

E: Power Snatch (5×5 @70%)

F: Back Squat ( 5×5 @90% of the 5RM)

Conditioning

G: Metcon (Time)

3 Rounds

10 Power Snatch 135/95

30 Wall Ball 20/14

50 Double Unders (150 Singles)

Competition Conditioning

H: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

8 Squat cleans 155/105lbs

10 Box jumps 24/20?

12 Toes to bar