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Thursday December 3rd, 2015

December 2, 2015 By Coach

CrossFit


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

Skill/Strength – 20 min
Power Snatch + 2 OHS x5

*work from the floor

Conditioning – 15 min

Mechanics
AMRAP in 12 min:
10 Wall Balls (10/14)
10 V-Sits
10 Overhead Squats (35/65)
10 Hang Power Snatch (35/65)

Consistency
AMRAP in 12 min:
10 Wall Balls (14/20)
10 Toes To Bar
10 Overhead Squats (65/95)
10 Power Snatch (65/95)

Intensity
AMRAP in 12 min:
10 Wall Balls (14/20)
10 Toes To Bar
10 Overhead Squats (85/115)
10 Power Snatch (85/115)

Recovery – 5 min
Shoulders and Lats

Bootcamp


Warmup/Preparation – 15 min
Dynamic Warm-Up

Skill/Strength – 20 min
Power Clean + 2 Front Squats

Conditioning – 15 min

Mechanics
AMRAP in 12 min:
10 Wall Balls (10/14)
10 V-Sits
10 Power Cleans
10 Front Squats

Recovery – 10 min
Hips

Sport


CrossFit Class
1) Warm up with class.
2) Deadlift 3@70%, 3@80%, 3+@90%
3) Intensity Conditioning with class

CrossFit Sport Class
Day Four:

Three sets:
*3 Bar mu beatswings
*5 partner dowel push downs

Three sets:
*5 jumping bar mu

Three sets:
* 1-3 spotted bar mu

Review: Ring mu

Three sets:
*3 ring swing
*3 banded transitions

Three sets:
* 1-3 spotted kipping ring mu or strict

Strength:

Three sets:
*5 strict box hspu/deficit if you can
*5-10 kipping ring dips

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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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