CrossFit North Vancouver

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Wednesday June 21st, 2017.

June 20, 2017 By Coach

CrossFit


Warmup/Preparation – 15 min
Dynamic Stretch

Strength – 15 min
Wendler Lift of Choice:
75% x 5
85% x 3
95% x 1+

Conditioning – 20 min
Alternating EMOM x 12:
A) 40s Max Strict Pull-ups
B) 40s Max Hollow Rocks
C) 40s Max Strict HSPU

Consistency – Ring Rows & Regular Pushups
Mechanics – Scale as needed

Recovery – 10 min
Chest & Lats Foam Roll
Banded Shoulder Stretches

Bootcamp


Warmup/Preparation – 15 min
Same as CF

Skill – 15 min
Same as CF

Conditioning – 20 min
Same as CF

Accessory – 10 min
Same as CF

Pound Club

Primary – Snatch + overhead squat

WOD – 10mins E2MOM: 10x hang power snatch unbroken then 10mins E2MOM 10x OHS unbroken (aim for same weight as week 2)

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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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