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11/25/15

25
Nov

11/25/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

3 Rounds

40ft HS walk AFAP

3 Rounds

Run 400m

10 Horizontal ring rows (feet on box)

Strength

C1: 3 Position Clean + Jerk (6 x 1 )

floor, more about hang, power position

C2: GHD Situps (6 x 10 )

C3: Handstand Push-ups (6 x 5 )

Competition Strength

D: Squat Clean (3×5 @70%)

Conditioning

E: Metcon (Time)

15-12-9-6-3

Pull Ups

S2OH 135/95

100 ABMAT Sit Buy Out

Competition Conditioning

F: Metcon (Time)

5 Rounds

20 CTB pull-ups

20 Shoulder to OH 115/75lbs

Competition Extra Work

G: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

7 Unbroken sumo DLHP 115/75lbs

7 Unbroken kipping HSPU

If you have to break either movement in any set, rest 1 minute.

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