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11/20/15

20
Nov

11/20/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

3 Rounds

10 Empty bar high hang squat snatch

Run 200m

Strength

C1: Sandbag Zercher Box Squats (5 x 5 )

C2: Sandbag Zercher Carry’s (5 x 120FT )

C3: High Box Jumps (5 x 8 (30″/24″))

Competition Strength

D: ‘MisFit Snatch Complex’ (5×2 @80-90%)

Snatch – OHS – Hang Snatch – OHS

Conditioning

E: Metcon (Time)

Partner Wod:

150 KB Swings

100 Burpee’s

50 Toes 2 Bar

1000M Run

Competition Conditioning

F: Metcon (Time)

A. AMRAP 5 minutes

DB snatch 100/70lbs

B. For Time:

Row 1.5 miles

Run 600m

Row 1 mile

Run 400m

Row .5 miles

Run 200m

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