07/22/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Row/Rope (No Measure)

Row 500m

8 Rope climbs

Strength

C: Clean + Hang Clean + Split Jerk (1 Rep Every 90 secs for 12 Mins)

Competition Strength

D: Power Clean and Jerk ( 3×1 @80-90% 4×1 @90+%)

Conditioning

E: Metcon (Time)

5 rounds

25 kettlebell swings, viagra 40mg 53/35

25 knees-to-elbows

Competition Conditioning

F: Metcon (AMRAP – Rounds)

EMOM 15 minutes*

50? Walking lunge with 45/25lbs plate OH

20 Chest to deck push-ups

10 Weighted pistols with plate

*Rotate through each movement as a new minute starts (0:00 Lunges 1:00 Push-ups 2:00 Pistols). You should get through five rounds of each in the 15 minutes.

Competition Extra Work

G: Metcon (1 Rounds for distance)

EMOM 10 minutes

10 Unbroken toes to bar

Max distance on rower in remaining time