09/02/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: ROCKS/OHS (No Measure)

a. 3×12 Hip extension w/20 second hollow rock between each set

b. 4 Rounds

Row 200m

10 Empty bar OHS

Strength

C: 3 Position Snatch (1 Rep Every 90 Secs for 12 Mins )

(2 reps from each position – power position, generic hang, ask floor)

Competition Strength

D: Pause Power Position Snatch (4×1 @90-100%)

E: Pause low hang snatch ( Find your 1RM)

Conditioning

F: Metcon (Time)

21-15-9-6-3

Deadlift 185/115

Wall Ball 20/14

Sprinter Sit Ups

Competition Conditioning

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

10 Thrusters 95/65lbs

8 Box jump-overs 24/20?

6 4/3? Deficit kipping HSPU