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Monday October 22, 2012 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Monday October 22, 2012

One of our new beasts, Joel. (And Tim being lazy, hanging around in the background)

As you may know, we have a Nutrition Challenge coming up on November 1st. This one is going to be very different! We are investing in a program to share with everyone at the gym. This is going to be a game-changer! Head on over to our FB page and join the Challenge.

Today’s Workout:

Warmup
General Warmup followed by Shoulder MOB WOD:
First One
Second One

then:
15 Minutes Snatch Practice

WOD
Fitness
Three rounds for time of:
Max 65 pounds Push press, 12 reps
100 Single unders
Max 65 pounds Squat snatch, 8 reps

Performance
Five rounds for time of:
Dowel to 95 pound Push press, 12 reps
25 Double Unders or 100 Singles
Dowel to 95 pounds Squat snatch, 8 reps (Choose a weight that allows you consistent mechanics throughout whole WOD)

RX
Five rounds for time of:
115 pound Push press, 12 reps
25 Double Unders
115 pound Squat snatch, 8 reps

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

Request A Complimentary Fitness Assessment Below:


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