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Thursday Nov 20th, 2014

November 19, 2014 By Coach

CrossFit


Warmup/Preparation – 20 min
Dynamic Warm-up
+
Burgener Warm Up

Skill/Strength – 20 min
Hang Power Snatch 3,3,3,3,3

Conditioning – 15 min
3 Rounds:
400m Run
Max Ring Pushups
Max Ring Dips

Recovery – 5 min
In Class Recovery – Hip Mobility

Post Class Mobility-
(6) Do this If your Squat needs work https://www.youtube.com/watch?v=b0GWm5jTDaU&list=UUbZnOYeXgLB4bs5-LQFGyEw
(6) Do this If your overhead position needs work https://www.youtube.com/watch?v=zSoQH_LqvI4&list=UUQ18aOzlirA3pkx9p6U2WBQ
(6) Do this If your front rack position needs work https://www.youtube.com/watch?v=ERY6HTdhz1Q

Bootcamp


Warmup/Preparation – 15 min
Dynamic Warm-up

Skill/Strength – 15 min
Overhead Squat 3,3,3,3,3

*use a rack, conservative weight

Conditioning – 20 min
5 Rounds:
400m Run
Max Dips
Max Pushups

Sport


IDEALLY BEFORE SPORT CLASS: Squat + Press Superset (5×65%, 5×75%, 5+x85%)
+
IN SPORT: 3 Rounds For Time: 400m Run, 25 Ring Pushups + EMOM x 5 min: 1-2 Bar MU (or 3-5 C2B, or PU)
+
Tabata Hollow Rocks

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Todays WOD

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