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Crossfit Coquitlam WOD – July 12th 2013

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Gripping New Equipment!

Please note: There is no MobilityWOD tomorrow. 9AM and Noon WODs are a go as well as Sunday’s 11AM WOD and Noon Yoga. Have a great safe weekend! We’ll throw up some white water rafting pics for Monday.

Put Saturday July 27th on your calandars. The 2013 CrossFit Games take place all weekend in LA. We’ll be showing the Games on the big screen, hosting a BBQ (Randy has confirmed that his famous Jerk Chicken will be on the menu), and may be even having a mini Games ourselves. Fun starts with the Noon WOD.

Today’s Workout
Warmup – 5 Minute general warmup, then:
1 Minute on each for max reps:
Handstand Walk (or practicing kickups or wall walks)
Rope Climb (Try hanging from the new Grapple Grips)
Pistol (Or rolling candlesticks to standing)
Double Unders
Coach will move you through the minutes. 20 second break in between!

Strength
Five or Six sets of:
Bench Press
Rest 3 minutes between sets
(use this time effectively to work on mobility )

Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD – Benchmark Day!
Cindy
AMRAP 20 Minutes (15minutes for Fitness)
5 Pull Ups (Ring Rows for Fitness)
10 Push Ups
15 Air Squats

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