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CrossFit Coquitlam February 25 2014

Main – CrossFit Group WOD

BFIT Days heads to Cliffhangers this Sunday March 2nd for a little rock climbing fun. Space is very limited! Use this link for more info and to book your space! http://bit.ly/1lczfo7

Breathing Technique (No Measure)

20 “Chopping Wood”
20 “Musashi Swordsman” per side
https://www.sealfit.com/blog/sealfit-tv-chopping-wood
This will be coach-led.
Followed by 2 Rounds of:
10 Hollow Rocks
10 Dowel Dislocates
10 Slow Push-Ups

Follow this up with warming up the shoulders for today’s WOD

02252014 Shoulders of the Shadowy Conquerer (Weight)

10 reps – Shoulder Press, Push‐press, or Push-jerk
9 reps – Shoulder Press, Push‐press, or Push-jerk
8 reps – Shoulder Press, Push‐press, or Push-jerk
7 reps – Shoulder Press, Push‐press, or Push-jerk
6 reps – Shoulder Press, Push‐press, or Push-jerk
5 reps – Shoulder Press, Push‐press, or Push-jerk
4 reps – Shoulder Press, Push‐press, or Push-jerk
3 reps – Shoulder Press, Push‐press, or Push-jerk
2 reps – Shoulder Press, Push‐press, or Push-jerk
1 reps – Shoulder Press, Push‐press, or Push-jerk

Start at 50% of your 1RM Shoulder Press and add 5 to 10lbs per side each set (Choose wisely)
Score will be your last full set compl;eted using ONLY THE SHOULDER PRESS

The goal is to try and use shoulder press as long as possible, and when this fails resort to the push press, then after that fails use the Jerk.
You will complete all 10 sets.

We’ll allocate 30 minutes to run this workout.

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