01/11/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

a. 4 Rounds

50ft HS walk AFAP

Rest as needed between rounds

b. 3 Rounds

Run 400m

10 Horizontal ring rows (feet on box

Strength

C: Front Squat (Warmup, and 75% x 5, 80% x 5, 85% x 5)

Extra Work

D1: Cossack Squats (3 x 8 Each Side )

D2: One Legged Glute Bridges (3 x 8 Each LEg )

Competition Strength

E: Push Jerk (5×5 @75-80% – Touch and go)

Conditioning

F: Metcon (AMRAP – Reps)

On an 8-minute running clock, perform 1 minute each of:

Air Squats

Push-ups HR

Box Jumps 24″/20″

Pull-ups

Push Press 95/65

Double-unders

Wall-ball 20/14

Burpees

1000M Run Buy Out

Competition Conditioning

G: CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups