06/24/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Run/Push2 (No Measure)

Run 400m

40 Chest to deck push-ups

Strength

C: 3 Position Snatch (5 x 2 )

Below knee, order Hang, information pills Hip

Competition Strength

D: Power Snatch (5×3 @80% Drop each rep!)

Conditioning

E: Metcon (Time)

For Time:

1000M Run

70 Wall Ball 20/14

50 DB Snatch 55/35

30 Box Jumps 24″/20″

1000M Run

Competition Conditioning

F: Metcon (Time)

4 Rounds

15 Calories On Rower

15 KB swings 70/53lbs

15 GHD sit-ups

Competition Extra Work

G: Metcon (Time)

4 Rounds

80? Sled push – HAF

Rest 3 minutes