01/05/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

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

b. 3 Rounds

10 Empty bar high hang squat clean

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

Strength

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

Extra Work

D1: Legless Rope Climb (3 x 1 Attempt )

D2: DB Lateral Raises (3 x 8 )

Competition Strength

E: Squat Clean ( 3×5 @75% )

Conditioning

F: Metcon (Time)

3 Rounds

21 KB Swings 53/35 Unbroken

14 Burpee’s

400M Run

Competition Conditioning

G: Metcon (Time)

3 Rounds

15 Thrusters 155/105lbs

25 HSPU

Rest 90 seconds

Competition Extra Work

H: Metcon (Time)

3 Rounds

25 Wallballs 20/14

20 Calories on Rower

15 Ring dips