09/25/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Nose and Toes (No Measure)

a. 2×20 GHD sit-ups

b. Slow 10 minute AMRAP

10 Burpees to target

10 Empty bar push press

30 Seconds “nose and toes” HS hold

Strength

C: Overhead Squat (3 x 10 )

Extra Work

D1: Overhead plate walking lunge (3 x 10 (Each Leg))

D2: High Box Jumps (3 x 10)

Competition Strength

E: Push Press (Find your 1RM)

Conditioning

F: Metcon (Time)

15-12-9-6-3

Back Squat 115/85

HSPU

Knees 2 Elbows

100M Run After each Round

Competition Conditioning

G: Metcon (Time)

15-12-9

Toes to bar

Thrusters 135/95lbs

4? Deficit kipping HSPU