CrossFit North Vancouver

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Wednesday January 18th, 2017

January 17, 2017 By Coach

CrossFit


Warmup/Preparation – 15 min
5 min Dynamic Stretch
+
3 Rounds:
20 Straight Leg Swings
1 Length Skipping High Knees
20 Jumping Jacks
1 Length Butt Kicks

Strength – 15 min
Strict or Weighted Pull-ups
5 Sets of 3

Conditioning – 20 min
“The Beep Test”

Recovery – 10 min
Light Row/Walk, Static Stretching

Olympic Lifting


Warmup/Preparation – 10 min
Dynamic Stretch
+
Empty Bar Warm Up

Skill/Strength – 20 min
Clean Pull Complex, Complete 7 Rounds, Pause between rounds and add weight if your ability will allow it.

1 High Hang Clean with Shrug
1 Mid Hang Clean with High Pull
1 Clean

Skill/Strength – 20 min
Clean and Jerk x3 x5

Recovery – 10 min
Mobility

Bootcamp


Warmup/Preparation – 20 min
Same as CF

Skill/Strength – 15 min
Same as CF

Conditioning – 15 min
Same as CF

Recovery – 10 min
Same as CF

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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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