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01/06/16

6
Jan

01/06/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

3 Rounds

10 Empty bar high hang squat snatch

Run 200m

Strength

C: Clean and Jerk (5 x 2 @ 75%)

Gymnastics

D1: Muscle-ups (3 x 5 )

D2: Handstand Push-ups (3 x 5 Strict )

Competition Strength

E: Power Snatch (5×5 @75%)

Conditioning

F: Metcon (Time)

40-30-20

Wall Ball 20/14

Power Snatch 75/45

Competition Conditioning

G: Metcon (Time)

3 Rounds

7 Power clean 225/145lbs

21 Toes to bar

Competition Extra Work

H: Metcon (Time)

4 Rounds

Row 600/500m

21 Burpees

21 Dumbbell push press 50’s/30’s

Rest 1 minute

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