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12/04/15

4
Dec

12/04/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

a.Hip Extensions 1×15 then 3×15 hugging 45/25lbs plate

b. 3 rounds

10 Empty bar high hang squat cleans

5 Kipping HSPU w/3 second hold at the top of each rep

Strength

C: Back Squat (7 x 1)

Extra Work

D1: GHD Back Extensions (3 x 15 )

D2: DB Weighted Jumps (3 x 5 )

Competition Strength

E: Back Squat (Find your new 5RM back squat)

Conditioning

F: Metcon (Time)

21 – 15 – 9

OHS 135/95

Toes 2 Bar

30 Burpee Buy Out

Competition Conditioning

G: Metcon (Time)

Repeat the following three times:

10 OHS 135/95lbs

5 Bar muscle-ups

8 OHS 135/95lbs

4 Bar muscle-ups

6 OHS 135/95lbs

3 Bar muscle-ups

4 OHS 135/95lbs

2 Bar muscle-ups

2 OHS 135/95lbs

1 Bar muscle-ups

Rest 3 minutes between “rounds”

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