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Friday October 18, 2012 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Friday October 18, 2012

Leah.

Note: This will be one of the last Sunday’s that Spenser will not be in town to do the Noon Yoga on Sunday. He’ll be back next week. All other weekend classes are on.

Today’s Workout:

Gymnastics Warmup: Working 10 minutes on the rings getting inverted and attempting levers. First step is the Tuck Lever.

Then:

Strict Press: 5 Reps @ 65% 1RM, 5 Reps @ 75% 1RM, 5+ Reps at 85% 1RM.

WOD

Fitness

Three rounds for time of:
Up to 65 pound Deadlift, 12 reps
65 pound Hang power clean, 9 reps
65 pound Push jerk, 6 reps

Performance

Five rounds for time of:
95/65 pound Deadlift, 12 reps
95/65 pound Hang power clean, 9 reps
95/65 pound Push jerk, 6 reps

RX

Five rounds for time of:
155/115 pound Deadlift, 12 reps
155/115 pound Hang power clean, 9 reps
155/115 pound Push jerk, 6 reps

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

Request A Complimentary Fitness Assessment Below:


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