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CrossFit Coquitlam WOD – Septemebr 13, 2013

{No photo here. Sorry. Gif at bottom of post}

Announcements:
1./ Tomorrow is Saturday!
2./ So that means a 9AM ~ 10AM MOBWOD ~ Noon ~Sunday 11AM and Sunday Noon Yoga
3./ C’mon guys, we need a few more scaled teams to sign up for PentathaWOD! I guarantee you that you will be able to do everything in the WODs and on the track. It’s going to be a great experience. Sign up here!
4./ How did your first week of Whole 30 go? Keep it up! If you need any help or have any questions, grab a coach.

Warm-Up
Jump Rope 1 minute intervals of:(coach will call time)
Singles
Running in PlaceLeft/Right Jumps
Double-Unders
then:
3X through a box jump course designed by the coach
then:
10 Squat Jumps
10 Jumping Lunges (per leg)
10 Vertical Jump
10 Tuck Jumps

Strength
Take 15-20 Minutes to work up to a 1RM Power Clean or Squat Clean. Try and follwo this rep scheme:
1 = 50% of 1RM x 3 reps
2 = 65% of 1RM X 2 Reps
3 = 75% of 1RM X 2 Reps
4 = 85% of 1RM X 1 Rep
5 = 90% of 1RM X 1 Rep
6 = 95% of 1RM X 1 Rep
7 = Attempt new PR
8 = Bonus

WOD
Fitness
5 Rounds of:
10 KB Swings
10 Box Jumps

Performance
5 Rounds of:
5 Power Clean (85-105/65-85)
10 Box Jumps

RX
5 Rounds of:
5 Power Clean (135/95)
10 Box Jumps (24/20)teh rock

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

Request A Complimentary Fitness Assessment Below:


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