01/19/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

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

b. 3 Rounds

10 Empty bar high hang squat cleans

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

Strength

C: Seated Strict Press (Warm Up, 5 @ 75%, 5 @ 80%, 5 @ 85%)

Weightlifting

D1: Bent Over DB Row (3 x 10 )

1 Arm total reps both arms

D2: DB Rear Delt Flyes (3 x 10 (Seated))

Competition Strength

E: ‘MisFit Clean Complex’ (Find 1 RM)

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

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

7 Power Snatch 135/95

9 Ring Dips

11 Burpee’s Over Bar

100M Run

Competition Conditioning

G: Metcon (Time)

4 Rounds

Run 400m

50 Wallballs 30/20lbs

25 Toes to bar