Call Us: 604.526.5196

CrossFit Coquitlam WOD October 10, 2013

Main – CrossFit Group WOD

Hips and Shoulders Mobility (No Measure)

Light Jog around Bean Counter. 10 Walking Lunges per leg, 20 Jumping Jacks, 10 PushUps. Then spend 5-10 minutes with hip and shoulder joint mobility. Your coach will set you up.

Deadlift (5-3-2-1-3)

Deadlift x 3 reps with PERFECT posture and mechanics
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 optional – Exceed Set 5 weight for 3-RM
Record Total of 3RM
Rest exactly 3 minutes between lifts;

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45# / 35#
30 Pull-ups

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

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*

*