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Monday February 20th, 2017.

February 19, 2017 By Coach

CrossFit


Warmup/Preparation – 20 min
Run 1 mile
+
10 minute Dynamic Warm-up

Skill – 15 min
Power Clean: 3,3,2,2,1,1

Conditioning – 15 min
Alternating EMOM X 10min:
Evens – 10 Power Cleans
Odds – 10 HSPU

Intensity – 155/105
Consistency – 95/65 & Scale HSPU
Mechanics – 65/45 & Regular Pushups

Recovery – 10 min
Pigeon 2 min/side
1/2 Split 2 min/side

Bootcamp


Warmup/Preparation – 20 min
Run 1 mile
+
10 minute Dynamic Warm-up

Skill – 15 min
Power Clean: 3,3,2,2,1,1

Conditioning – 15 min
Alternating EMOM X 10min:
Evens – 10 Power Cleans
Odds – 10 Pushups

Recovery – 10 min
Pigeon 2 min/side
1/2 Split 2 min/side

Olympic Weightlifting


Warmup/Preparation – 10 min
5 min Dynamic
+
Burgener W/U x 2

Skill/Strength – 20 min
Snatch: 60%/2, 70%/2, 75%/1, 80%/1, 85%/1, 90%/1, 95%/1, (85%/1)2

Skill/Strength – 10 min
Snatch Pull: (95%/2)4

Skill/Strength – 20 min
Front Squat:, 60%/2, 70%/2, 75%/2, 80%2, 85%/2, 90%/1

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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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