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CrossFit Coquitlam WOD – June 26, 2013

CrossFit Baby BoomerBrian

Heads Up. We have the Canada Day long weekend coming up. We’ll be running regular hours on the weekend, but will only have limited hours on Monday July 1st. Schedule TBA.

Today’s Workout
Warmup
3x or 10:00
15 squats => 10 push-ups => 2 cartwheels => 16 walking lunges => 50-meter high-knee skip => 50-meter back pedal

Strength
Five sets of:
Back Squat

Use the following reps and percentages as a guideline working up to a 1RM back squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 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
Rest 2-3 minutes between sets.

WOD
In teams of three, row as many meters as possible in 12 minutes:
Switch partners every 500 meters.

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