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King and Queen

09 Apr Posted by in Challenges | Comments

May long weekend we will be hosting CrossFit Zone’s first King and Queen event!

WHO – All members from both locations!

WHAT – For the King and Queen of Victoria event, athletes will aim to find their 1RM in the three lifts of the CrossFit Total WoD: back squat, shoulder press, and deadlift.  30 minutes will be allowed for each lift, and athletes will be divided in 4 groups according to their goal 1RM.  The King and the Queen will be the athletes that have the biggest score on the CrossFit total WoD while using the Sinclair coefficient.  The workout will be followed by a pot-luck meal where everyone is encourage to bring a plate to share with others.  Burgers and smokies will be provided.

WHERE – CrossFit Zone downtown – 708 Pembroke St

WHEN – Victoria Day, Monday May 19th at 1:00pm

WHY – To celebrate the Queen and to find the Zone’s King and Queen!

COST – by donation with proceeds going to the Easter Seals foundation

Workout of the Day

WARMUP
2 x
10 KB Snatch + Windmill 1/1
10 KB OHS 1/1
10 Single Leg Deadlifts 5/5

Test Max Ring dips

WOD
3 Rounds for time
Wall Ball: 50
Power Clean and Jerk: 10

RX – BB: #120/#185, WB: #14/#20
Zone 3 – BB: #95/#135
Zone 2 – BB: #75/#115, WB: #10/#14
Zone 1 – scale as needed

ACCESSORY
Pull Up/Dip Complex
* Add weight or reps to increase difficulty

MOBILITY
Foam roll

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