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CrossFit Coquitlam WOD – September 17, 2016

Announcements:
1./ 5 more sleeps to PentathaWOD. Email ty@rockypointcrossfit.ca or spenser@rockypointcrossfit.ca if you think you can offer some help as a judge or pit crew.
2./ Half way through Whole 30. How id your challenge going?

Today’s Workout
Warmup
AMRAP 5 minutes:
5 Push Ups => 10 V Ups => 15 Squats => Bean Counter Run
then:
Form a big circle. 2 Hand Med Ball Shove across the circle. Must call the name of recepient prior to throwing. Getting too easy? Add anothe 6 lb ball :O

Strength
Five sets of:
Bench Press
(set 1 = 5, set 2 = 3, set 3 = 3, set 4 = 2, and set 5 = 2 reps)
Rest 90 seconds
Snatch Technique Work x 1.1.1
(rest 10 seconds between each single)
Rest 90 seconds

WOD
Three rounds for time of:
10 x Hang Power Snatch (115/75)-RX (65-95/45-65)-Perf (45/35)-Fitness
15 x Ring Dips(RX) ~ Asst’d for Perf ~ Box Dips Fitness

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