08/18/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Glutes/Burpee’s (No Measure)

A. 2 minutes banded good mornings

B. 30 Burpees for time

Strength

C1: DB Strict Press (5 x 5 (Neutral Grip))

C2: Inverted BB Rows (5 x 10 )

Feet on Box

C3: DB Skull Crushers (5 x 12 )

Competition Strength

D: Back Squat ( 5×5 @60%)

Conditioning

E: Metcon (Time)

For Time:

21 Thrusters 95/65

21 Burpee’s over Bar

200M Run

15 Thrusters 95/65

15 Burpee’s over Bar

200M Run

9 Thrusters 95/65

9 Burpee’s overBar

200M Run

Competition Conditioning

F: Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups