12/15/14

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

a. GHD sit-ups 1×15 then 3×10 w/20/14lbs medball

b. 3 Rounds

15 Russian power KB swings 70/53lbs

10 Box jump-overs 24/20?

Strength

C : Strict Press (Warmup, ailment 75% x 5, dosage 80% x 5, salve 85% x 5)

Extra Work

D1: Weighted Pull-ups (3 x 6 – 8 )

D2: Strict Dips (3 x 12 )

no kipping allowed

Competition Strength

E: Power Clean ( 5×5 @70% )

F: Back Squat (5×5 @90% of the 5RM )

Conditioning

G : Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Competition Conditioning

H: Metcon (Time)

4 Rounds

5 Rope climbs

30 Calorie row