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CrossFit Coquitlam January 21 2014

Main – CrossFit Group WOD

Hopefully most of you got your scores in on the BFIT challenge. Here’s a link to the latest scoreboard!

Coach Led – 10 min (No Measure)

Warmup movement and mobility
Know any good jokes?

Single Arm Dumbell Press (4-4-4-4-4)

All athletes – slow on the negative and rest exactly 2min between sets (Don’t forget to get your left arm too)

01212014 – Hugs Heal All (AMRAP – Rounds and Reps)

7 min AMRAP
8 x Snatch grip Deadlift
2 x Power snatch
1 x Snatch balance
RX+ = 135#/ 95#
RX = 95#/ 75#
Performance = 75#/ 55#
Fitness = 45# – 15#
note Fitness level athletes will perform:
– regular grip Deadlift
– reverse push press in place of the snatch balance

3 min rest

7 min AMRAP
8 x Air Squats
4 x broad jumps (turn 180 each jump – advanced athletes turn in the air)
8 x situps

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