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Tuesday March 3, 2015.

March 2, 2015 By Coach

CrossFit


Warmup/Preparation – 15 min
Dynamic Stretch
+
Burgener W/U & Skill Transfer x 2

Skill/Strength – 20 min
Snatch + OHS
(1+3) Every 90 seconds x 6 sets
* load for this is athlete’s choice

Conditioning – 15 min
“Amanda”
9-7-5 For Time:
Squat Snatch
Ring Muscle-Up (sub C2B Pullup + Ring Dip (2+2) per Ring MU)

Sport: 95/135 lb
Fitness: 65/95 lb

* 10 minute time cap!

Recovery – 10 min
Lat, Pec stretch, Foam Roll problem areas

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 – 10 min
Dynamic Stretch

Skill/Strength – 20 min
Thruster
3,3,3,3,3

Conditioning – 20 min
30-20-10 For Time:
Thrusters
Pullups or Ring Rows

Recovery – 10 min
cool down row/run/bike
Couch Stretch, Pec Stretch

Sport


* If you missed yesterday’s squats – please get them in today!

In Sport Class
A) HSPU Kipping Practice
5×5

B) Teams of 3 Guys or 3 Girls:
For Time:
50 Thrusters (95/135)
10 Rope Climbs
40 Thrusters (95/135)
8 Rope Climbs
30 Thrusters (95/135)
6 Rope Climbs

C) Side Plank 3 x (60+60), rest 1 min between sets

Optional 2-a-day training
Do CrossFit Class

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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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