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CrossFit Coquitlam December 6 2013

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Main – CrossFit Group WOD

CF Warm Up (No Measure)

Top to Bottom Stretch then, 10-15 Reps:
Push-ups
Pull-ups
Air Squats
Shoulder Press
Over Head Squats
Sit-ups
Back Extensions

Clean and Jerk

Spend 15 minutes working on tech and possibly a 1RM

Busta Move (Time)

100 Double Unders
10 Chest 2 Bar Pull Ups
20 Clusters (Clean Thruster) (135/95)
10 Chest 2 Bar Pull Ups
100 Double Unders
Progressions:
3:1 Single Unders to Double Unders

Performance = banded to kipping pullup
Fitness = Ring Row

Performance Weight = 95-115/65-85
Fitness Weight = 45/35

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