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Crossfit coquitlam – June 5th WOD

krissy

3 More sleeps until the Canada West CrossFit Games at the Richmond Oval! Below is the schedule of events for our Rocky Point Tem:
Friday
Jackie – 9AM
Snatch and Burpee Muscle-up – 1PM
Saturday
Wallballs, Chest to Bar, Pistols & DB Snatch – 830AM
Deadlift & Box Jump – 3PM
Sunday (Need to qualify for this day’s events)
DUs, HSPUs, T2B, Shoulder to OH, Lunge – 840AM
Rope Climb, Squat Clean 12:55

FINALS – Female : 4:10PM
FINALS – Male : 4:30PM

Warmup
3 Rounds – 10 minutes
10 Toes to Bars or strict leg raise
10 Walking Lunge with medball over head (10 per leg)
20 ABMATS
10 Perfect Pushups

Strength
Four sets of:
Front Squat x 5 reps
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(pause in full extention at the top 3-5 seconds. Step down.)
Rest 2 minutes

WOD
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (53/36 lbs) (45/25lbs) (35/15lbs)
Rest 2 minutes
(We’ll divide the gym between rowers and KBs. If we are short rowers, we’ll start this WOD at the top of the hour and do it in heats)

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