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CrossFit Coquitlam WOD – June 11, 2013

rpcf_boxJust a couple of days left to get your RPCF logo ideas into us for the next batch of T shirts and clothing for the gym.

Today’s Workout
Warmup
Get a good 5 minutes of general warmup before this. Run, row, KB swings and stretching.

10 minutes of: Front Roll Practice.
Feeling confident? Attempt:
Forward Roll Tuck Up to Handstand  http://gymnasticswod.com/content/forward-roll-tuck-handstand
Forward Roll Straddle Up to Handstand  http://gymnasticswod.com/content/forward-roll-straddle-handstand
Forward Roll Pike Up to Handstand http://gymnasticswod.com/content/forward-roll-pike-handstand

Strength
Five or Six sets of:
Bench Press
Rest 3 minutes between sets above 85% of 1-RM
(use the rest time for planks, hip mobility and glute stretches. ask a coach if you need ideas)
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
As Many reps as possible in 7 minutes of:

Burpees

Although you won’t have to jump to a target 6″ above your reach, you will be expected to jump and extend your hips and elbows.

I think 140 is the gym record?

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