01/13/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

a. GHD 1×15 then 3×12 with 20/14lbs wallball

b. 3 Rounds

21 Wallballs

7 Burpees to 12″ target

Strength

C: Hang Power Snatch (5 x 2 @ 75%)

Extra Work

D1: Ring Dips (3 x 12 w/ 35/20)

D2: Hollow Rocks (3 x 10 with 10 sec hold at end)

Competition Strength

E: Squat Snatch ( 3×5 @70-80% )

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Mins

8 Sumo DeadLift 185/115

10 Burpee’s Over Bar

12 Toes 2 Bar

Competition Conditioning

G: Metcon (Time)

For time:

35 Burpees to 6″ target

25 Clean and jerk 135/95lbs

15 Parallette HSPU

Competition Extra Work

H: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 minutes x2

20 KB swings 70/53lbs

20 Push ups

Rest 3 minutes between AMRAP