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01/20/16

20
Jan

01/20/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

3 Rounds

10 Box jumps 30/24?

Row 200m

Strength

C: Squat Clean and Jerk (2 TNG Reps Every 90 Secs for 6 Rds )

Extra Work

D1: Legless Rope Climb (3 x 2 )

D2: Toes-To-Bar (3 x 12 UNBROKEN )

Competition Strength

E: ‘MisFit Snatch Complex’ (Find your new 1 RM )

Snatch – OHS – Hang Snatch – OHS

Conditioning

F: Metcon (Time)

3 Rounds

15 KB Swings 53/35 UNBROKEN

30 ABMAT Sit Ups

50 Double Unders (150 Singles)

G: Metcon (AMRAP – Rounds)

4 Min EMOM

10 S2OH 165/105

10 Box Jumps Overs 24″/20″

Competition Conditioning

H: Metcon (Time)

5 Rounds

10 Deadlift 315/205lbs

20 Box jumps 24/20?

30 Wallballs 20/14lbs

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