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Wednesday December 21, 2011 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Wednesday December 21, 2011

Darren….between buckets of KFC 😉

Just a reminder that we will be closed the 24th, 25th, 26th and 27th.

Check out Jen’s first Nutrition Blog Entry!

Today’s Workout:

Four sets of:
Shoulder Press x 3-5 reps @ 30X1

rest 45 seconds

Side Planks 30-45 sec per side

rest 45 seconds

1 Box Jump (High as you can!)

then:

Spend 10 Minutes in Squat Clean practice

WOD – Today’s WOD calls for “Cleans”. Normally this is a full “ass-in-the-grass” squat clean. However, the WOD demo video on mainsite demos a Power Clean. No squat. We shall do likewise.

Fitness

21-15-9 reps for time of:
95/65 pound Clean
ABMAT sit-up

Performance

15-12-9 reps for time of:
135/95 pound Clean

Weighted ABMAT Sit-up (25/10)

Prescribed

21-15-9 reps for time of:
135/9 pound Clean
GHD sit-up or weighted ABMAT Sit-up (25/10)

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

Request A Complimentary Fitness Assessment Below:


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