Call Us: 604.526.5196

CrossFit Coquitlam WOD October 25, 2013

Main – CrossFit Group WOD

All weekend classes are a go! Hope to see you make it out to one!

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up
Pick a partner you’ve never tried to knock over with a medball before.

Deadlift

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;

Lumbar Fusion (Time)

21-15-9 reps, for time of: Deadlift, 225/155 lbs
Run, 800 m
Performance Weight:
135-185/95-135lbs
Fitness Weight
65-95/45-85
*Fitness does 400M run or row

Enjoy the dry weather while we can!

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

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*

*