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Friday Feb 13th, 2015

February 12, 2015 By Coach

CrossFit


Warmup/Preparation – 15 min
Dynamic Stretch

Skill/Strength – 20 min
2 Rounds of the following barbell complex, with an empty bar:
10 RDL
8 Hang Power Cleans
6 Front Squats
4 Jerks
Rest 1min

+

2 Rounds of the following:
10 Scap Pushups
8 Passive to Active Hang
6 Beat Swings
4 Toes to Bar

Conditioning – 20 min
OPEN WOD 13.4
AMRAP in 7min:
3 Clean and Jerk
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
…..
etc..

Sport (95/135)
Fitness (75/115)

Recovery – 5min
Lats and Shoulders

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 Stretch

Skill/Strength – 20 min
Power Clean 3,3,3,3,3

Strength & Conditioning – 20 min
5 Rounds:
50ft Prowler Push High Handles
50ft Prowler Push Low Handle

*empty prowler

Recovery – 5 min
Hamstrings

Sport


Sport
Do the CrossFit Class

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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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