CrossFit North Vancouver

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Friday Dec. 5th, 2014

December 4, 2014 By Coach

CrossFit


Warmup/Preparation – 15 min
Dynamic Warm-Up

Skill/Strength – 20 min
Shoulder Press Progression 65% + 30lbs

– if you have failed, continue working back up.

Conditioning – 25 min
3 Rounds for time:
10 Fat Bar Power Cleans (70/110)
20 Step Ups (20″)

*7min time cap
*run in two heats. We only have 8 Fat Bars

Recovery – 5 min
In Class Recovery – Light Row

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 – 20 min
Power Clean 3,3,3,3,3

Conditioning – 20 min
3 Rounds for time:
10 Power Cleans
20 Step Ups
400m Run

Sport

Before CrossFit
Weighted Pullup
5xBW, 3×20%, 1+x40%
**Or the CrossFit Football Pullup Progression

During CrossFit
Press
5×75%, 3×85%, 1+x95%
**use same max as last week
–Then–
“Fran”

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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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