10/22/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: GHD/OHS (No Measure)

3 Rounds

20 GHD sit-ups

20 Empty bar OHS

Strength

C1: Eccentric Bench Press (3 Sec Decent )

Set 1&2 6 Reps @ 75%

Set 3&4 4 Reps @80%

set 5&6 2 Reps @ 85%

C2: Eccentric BB Curls (3 Sec Decent )

Sets 1&2 10 reps

sets 3&4 8 Reps

Sets 5&6 6 Reps

Extra Work

D1: Eccentric BB Incline (3 Sec Deccent )

Set 1 x 10

Set 2 x 8

Set 3 x 6

Set 4 x 6

D2: Banded Face Pulls (4 x 12 w/ 1-2 sec pause )

Conditioning

E: Metcon (Time)

10, pharm 9, salve 8,7,6,5,4,3,2,1

HSPU

Toes 2 Bar

100M Sprint Between Rds.