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Crossfit Coquitlam WOD – Nov 13th – The Champ

thechampToday’s WOD is named after one of RPCF’s very first members Jen “Champ” Bergeron. Jen’s hard work  and commitment over the years has brought her fitness to a level most people wouldn’t think possible. Did I mention commitment? Today’s WOD has 2 of the tougher movements in CrossFit. Jen’s favourites.

Main – CrossFit Group WOD

800m Run or Row (No Measure)

Easy jog

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Weighted Pull-ups (5 x 8 )

Between sets perform a 1min front plank

The Champ (AMRAP – Rounds and Reps)

An RPCF Benchmark WOD named after charter RPCF member, Jen Bergeron.

AMRAP 12 Minutes
5 Power Snatch 95/65
10 KB Swings 50/35
15 Double Unders

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