10/21/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Amrap (No Measure)

Slow 10 minute AMRAP

20 Hip extensions

200m Jog

10 Kipping HSPU

200m Jog

Strength

C1: 3 Position Clean + Jerk (5 x 2 )

floor, no rx hang, search power position

C2: Ring Dips (5 x 8 Strict )

C3: Hollow Rocks (5 x 10 )

Competition Strength

D: Snatch (10×1 @80-97.5%)

Conditioning

E: Metcon (Time)

AMRAP in 12 Mins

15 Wall Ball 20/14

20 DB Snatch ALT 55/35

30 Double Unders (100 Singles)

Competition Conditioning

F: Metcon (Time)

For Time

Run 400m

30 calories on rower

30 Thrusters 115/75lbs

30 calories on rower

Run 400m

Competition Extra Work

G: Metcon (Time)

Row 2k

Rest 2 minutes

Row 1500m

Rest 90 seconds

Row 1k

Rest 1 minute

Row 500m