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Tuesday December 18, 2012 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Tuesday December 18, 2012

CrossFit Big White

First “Pow” day of the year with Coach Errol (red pants). Damn, did the snow bug ever bite. On the fence about our trip to Big White? Get on it. It is going to be an awesome trip. Great price, great friends, great food and accommodations. What are you waiting for? Not a skier? $85 for a rental and lessons! What a great time to learn! Head over here to get more info and sign up!

Today’s Workout

Warmup
Practising:
False Grip on Rings
Getting inverted on Rings
Levers
And Pull Over on Rings Progression

Strength
Backsquat 5-5-5-5-5 @ 75% 1RM rest 90 seconds

WOD
Fitness
1 minute KB Swings (25lbs)
then (no break)
100 Burpees for time
*There is a 10 minute cap on this part of the WOD
then (no break)
1 minute KB Swings (25lbs)

Performance
1 minute AMRAP Jerks @ 95/65
then (no break)
100 Burpees for time
Perform 2 Power Cleans EMOM beginning after first minute @ 95/65
*There is a 10 minute cap on this part of the WOD
then (no break)
1 minute AMRAP Jerks @ 95/65

RX
1 minute AMRAP Jerks @ 135/95
then (no break)
100 Burpees for time
Perform 2 Power Cleans EMOM beginning after first minute @ 135/95
*There is a 10 minute cap on this part of the WOD
then (no break)
1 minute AMRAP Jerks @ 135/95

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