12/02/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

a. 3 Rounds

50ft HS walk AFAP

Rest as needed between rounds

b. 3 Rounds

75 Double-unders

10 Strict ring dips

Strength

C: Hang Snatch (7 x 1)

Extra Work

D1: Muscle-ups (3 x 5 )

D2: L Sit Hold (3 x 30 Secs )

Paralettes

Competition Strength

E: Push Jerk ( 5×5 @70%)

Conditioning

F: Metcon (Time)

3 Rounds

10 Sumo Deadlifts 185/115

15 Box Jumps 24″/20″

20 HR Push Ups

400M Run

Competition Conditioning

G: Metcon (Time)

15-12-9

Sumo DLHP 115/75lbs

Ring dips

Rest 2 minutes

15-12-9

Sumo DLHP 115/75lbs

Ring dips

Rest 2 minutes

15-12-9

Sumo DLHP 115/75lbs

Ring dips