11/11/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

a. Hip Extensions 1×15 then 3×10 hugging 45/25lbs plate

b. 3 Rounds

10 Empty bar high hang squat cleans

5 Kipping HSPU w/a 3 second hold at the top of each rep

Strength

C1: ‘MisFit Clean Complex’ (6 x 1 )

Power clean – push jerk – front squat – hang squat clean – split jerk

C2: 5 Strict T2B + 5 Kipping T2B (6 sets )

Competition Strength

D: Push Jerk (5×5 @60% – Touch and go)

Conditioning

E: Luke (Time)

For Time:

400m Run

15 Clean and Jerks, this 155#

400m Run

30 Toes-To-Bar

400m Run

45 Wall-Ball Shots, this 20#

400m Run

45 Kettlebell Swings, buy 53#

400m Run

30 Ring Dips

400m Run

15 Weighted Lunge Steps, 155#

400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here

Competition Conditioning

F: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

G: Metcon (Time)

5 Rounds

6 CTB pull-ups

6 Calorie row

9 CTB pull-ups

9 Calorie row

12 CTB pull-ups

12 Calorie row

Rest 90 seconds