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Crossfit Coquitlam WOD – July 11th

mattWhy yes. I do lift.

Attention!!!! The 3rd Annual Rocky Point CrossFit Overdrive Community Challenge is only 6 weeks away. It is time to start planning. The event takes place at CrossFit Overdrive. (They won the trophy in 2012!) The format is going to be similar to last year. And like last year, all levels of CrossFit ability will be able to compete. I’ll have more details for you very soon! August 24th is the date.

Warmup
With a partner:
Medicine Ball Warmup: 30 seconds then switch roles:
1./ Shove from chest
2./ Twist and Shove right side
3./ Twist and shove left side
4./ Seated twist to right
5./ Seated twist to left
6./ Ballistic sit-up
Make some space then see how far you can throw your medicine ball. 3 efforts.

Strength
Three sets of:
8 X Jumping Squats (use approximately 40-50% of that heavy back squat you did last week)
Rest 30 seconds
10 Alternating Hand Kettlebell Swings (10 per arm)
Rest 3 minutes

WOD
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders (60 Singles)
20 Box Jumps (24″/18″) (20″)
10 Dumbbell (or Kettlebell) Push Press (45/35) (35/25) (20/10) – per arm

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