07/31/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Row/Push (No Measure)

Row 500m

50 Push-ups

Strength

C: Thruster (7 x 1 )

Competition Strength

D: Deadlift ( SPEED work 10×3 @70%)

Conditioning

E: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Mins

7 Power Snatch 115/85

9 Back Squat 115/85

11 Lateral Burpee’s Over Bar

Competition Conditioning

F: Metcon (Time)

10,9,8,7,6,5,4,3,2,1

Power Snatch 135/95

1,2,3,4,5,6,7,8,9,10

Muscle Ups

Competition Extra Work

G: Metcon (Time)

With a parnter:

100 Toes to bar for time*

*Sets must be 7 unbroken reps or greater to count towards 100

Scale to 50 reps and sets of 5 without partner