07/06/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Run/Push/Squat (No Measure)

A. Run 400m

45 Chest to deck push-ups

B. Back Squat recovery – 5×6 @40-50%

Strength

C1: Back Squat (5 x 5 )

C2: Glute Bridges (5 x 12 )

1 Sec Count Hold at Top

C3: Broad Jump (5 x 5 )

Competition Strength

D: DB Strict Press ( 5×3 AHAP)

Conditioning

E: Metcon (Time)

For Time:

600M Run

3 Rounds

10 Squat/Clean Thrusters 115/85

10 Pull Ups

15 HR Push Ups

600 M Run (Buy Out)

Competition Conditioning

F: Metcon (Time)

2 Rounds

10 Squat snatch 155/105lbs

20 Toes to bar

80 Double-unders

Competition Extra Work

G: Sled Push (8 x 150ft Light and Fast ( Rest 1 Min Btwn Rds))