11/03/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

10 minute AMRAP

10 Burpees to target

10 Empty bar push press

30 Seconds “nose and toes” HS hold

Strength

C1: Cuban Press (4 x 12)

C2: DB Side Lateral Raises (4 x 12 )

Extra Work

D1: Barbell Shrug (4 x 10 (4 Different Grips) )

D2: Strict Press (4 x 5 )

Competition Strength

E: Push Press (Find 1 RM)

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

10 Push Press 95/65

15 KB Swings 53/35

200M Run

Competition Conditioning

G: Metcon (Time)

15-12-9

Toes to bar

Thrusters 135/95lbs

4? Deficit kipping HSPU

Competition Extra Work

H: Metcon (Time)

50 Calories on Rower AFAP