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November 28th

November 27, 2013 By Coach

[fourcol_one][box]PREP/MOBILITY[/box]
(10 min)

Dynamic Warm Up

[/fourcol_one] [fourcol_one]

[box]SKILL/STRENGTH[/box]
(20 min)

Perform a single. Rest. Then attempt the same weight and perform a double, if successful increase the weight and repeat, if unsuccessful stay at the same weight or reduce the weight and repeat.

Mechanics

Snatch Pull to Snatch

Con/Int

Snatch

[/fourcol_one][fourcol_one_last]

[box]CONDITIONING[/box]
(30 min)

All

4 Rounds – 15 min

500m Row

Rest 2 min

Prowler Push – 15 min

As many times as possible in 30 sec. No weight on prowler.

High Bar -1 length of the gym

Low Bar – 1 length of the gym

Rest 1 min

[box]RECOVERY/MOBILITY[/box]

(5 min)

Whatever hurts the most

[/fourcol_one_last]

[hr]

Notes:

 

Todays WOD

CFNV_kids_sb
Two Rivers Meats
CrossFit North Vancouver
Unit 116, 2455 Dollarton Hwy
North Vancouver, BC
V7H 0A2
604-341-0836
 
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