01/08/16

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 3×12 hugging 45/25lbs plate

b. 3 Rounds

10 Good mornings 135/95lbs

10 Handstand alternating shoulder taps

Strength

C: Sumo Deadlift (Warmup, illness 75% x 5, cialis 40mg 80% x 5, viagra 100mg 85% x 5)

Extra Work

D1: Weighted Step-ups (3 x 12 w/ 35/20)

D2: Broad Jump (3 x 40 Ft)

Competition Strength

E: ‘MisFit Clean Complex’ (2 Reps @80-90% EMOM For 10 Mins )

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

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

10 SDLHP 70/44

15 Box Jumps 24″/20″

20 Ball Slams 20/14

Competition Conditioning

G: Metcon (Time)

21-15-9

Deadlift 225/155lbs

Thruster 95/65lbs

Toes to bar

Competition Extra Work

H: Metcon (Time)

3 Rounds

40 Calorie row

100 Double-unders

Rest 2 minutes