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CrossFit Coquitlam WOD October 15, 2013

Main – CrossFit Group WOD

I hope you all had a great long weekend. Let’s get back at it! 🙂

Extended Tabatas (No Measure)

30 seconds on, 10 seconds off:
Arm Circles
Front to Back Leg Swings
Cross-Body Leg Swings
Jumping Jacks
Single Unders
Inch Worms
Plank Hold
Air Squats
Push Ups

Power Clean (1RM)

In 20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep;

Wallballs and T2B (Time)

Three rounds for time of:
30 Wall Ball Shots 20/14# Perf & RX, 10-14/6-10#-Fitness
20 Toes to Bar-RX, KneesToElbows-Perf, Abmats-Fitness

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