07/15/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Row/Step (No Measure)

Row 500m

40 Weighted step-ups with 30/15lbs dumbbells

Strength

C1: Clean and Jerk (7 x 1 )

C2: Piked Push Ups (7 x 8 )

Competition Strength

D: Clean (6×2 @85%, diagnosis split jerk final rep)

Conditioning

E: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Mins

10 Hang Power Snatch 95/65

15 HR Push Ups

200 M Run

Competition Conditioning

F: Metcon (Time)

3-6-9-12-15

Burpee to 6? target

Thruster 115/75lbs

Complete 30 double-unders after each round

Competition Extra Work

G: Metcon (Time)

4 Rounds

15 Box jump-overs 24/20?

15 CTB pull-ups

3 Rope climbs

Rest 1 minute