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CrossFit Coquitlam April 9, 2013

Rocky Point CrossFit 2.0A quick tour of Rocky Point CrossFit 2.0. We’ll have a more definitive opening date later this week. Fingers crossed!

Today’s Workout
Warmup
3x or 5:00
10m Barb Wire crawl => forward roll => 10-second bar hang (chin above bar…or as close as you can get) => 10M broad jump => 25-meter sprint (door to curb) => 25-meter back pedal => 25-meter side shuffle =>25-meter high-knee skip (’cause you guys looked so cute last week)

Strength
Shoulder Press
5-3-1 then Max Reps @ 85% of “1”

practice Squat Clean

WOD
Fitness
30 ABMAT Situps
15 Squat Clean 35-65/15-45
24 ABMAT Situps
12 Squat Clean 35-65/15-45
18 ABMAT Situps
9 Squat Clean 35-65/15-45
12 ABMAT Situps
6 Squat Clean 35-65/15-45
6 ABMAT Situps
3 Squat Clean 35-65/15-45

Performance
30 ABMAT Situps
15 Squat Clean 95-135/45-95
24 ABMAT Situps
12 Squat Clean 95-135/45-95
18 ABMAT Situps
9 Squat Clean 95-135/45-95
12 ABMAT Situps
6 Squat Clean 95-135/45-95
6 ABMAT Situps
3 Squat Clean 95-135/45-95

RX
30 ABMAT Situps
15 Squat Clean 155/115
24 ABMAT Situps
12 Squat Clean 155/115
18 ABMAT Situps
9 Squat Clean 155/115
12 ABMAT Situps
6 Squat Clean 155/115
6 ABMAT Situps
3 Squat Clean 155/115

5 Comments
  1. Testing comment section. šŸ™‚

  2. B)

  3. Can’t wait for the new location!

  4. Buttface

  5. it works!!

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