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CrossFit Coquitlam May2, 2013 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

CrossFit Coquitlam May2, 2013

jessWe are starting to get all the little pieces back into place at the new gym. We have set-up the “sign-in” computer at the front of the gym. Please start scanning your membership card (or punching in your name) when you come in. I also got the Beyond The Whiteboard computer back up and running beside the actual Whiteboard. This is for you to log your work. Not using www.beyondthewhiteboard.com ? Talk to me about getting your account started so you can log your WODs!

Today’s Workout
Warmup
3x or 5:00
2 cartwheels => agility ladder => 10 lunge steps => 5 perfect squats => 5 burpees => 10 vertical jumps to target =>200m Run

Strength/Tech
5X2 Snatch @ 75-85% – rest 90 sec.
Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect.

WOD
Fitness
12 minute AMRAP of:
7 KB Swings 35/25#
14 Burpees
21 Lateral Box Jumps 2-3 45# plates

Performance
12 minute AMRAP of:
7 Hang Power Cleans 75-105/45-85#
14 Burpees
21 Lateral Box Jumps 20″ (touch top)

RX
12 minute AMRAP of:
7 Hang Power Cleans 155/105#
14 Burpees
21 Lateral Box Jumps 20″ (touch top)

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


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