09/23/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: 5 Rounds (No Measure)

a. 3×15 Weighted hip extensions (hug plate)

b. 5 Rounds

5 Strict pull-ups

10 Empty bar OHS

Strength

C: Hang Snatch (4 x 3 )

Extra Work

D1: Muscle-ups (3 x 5 )

D2: Handstand Walk (3 x 40FT)

Competition Strength

E: Snatch (Find your 1RM)

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

10 S2OH 115/85

15 Deadlift 115/85

20 Lateral Jumps Over Bar

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

4 – 15? Rope climbs

8 Power snatch 155/105lbs

16 Box jump-overs 24/20?