Announcements
Programming going forward will be Training Think Tank Compete/RX
I [Rob] Personally have been following this for 3 Years and have seen great results, while implementing that style of training as much as Class allows within the last few years. As many of you know, we also utilize the Conjugate Strength Philosophy and we have been adding that into class as well [Variations on Heavy Single Reps of Upper and Lower body movements, up-to Triples, Alongside Dynamic Upper and Lower Days]
With a Competitive Training programme, which many of you enjoy, I have added in ‘Extra Credit’ Work to be done outside of class, this can be done before or after class, providing it is away from the Class that is in session.
Once a week – I will be also adding in Progressions on certain movements under ‘Skill/Additional Work’ Tab
PS. As Classes become busier, lets ensure we are always working as a team, help each other load/unload bars, communicate about Space, Sign up in advance. You are all Amazing, Thank you!
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Power Snatch
EMOM x 12
Mins 1-4
2 Power Snatch
w/2 Second Pause at Mid Thigh
Mins 5-8
2 Power Snatch
w/2 Second Pause at Knee
Mins 9-12
2 Power Snatch
w/2 Second 2″ above Ground
– Should NEVER be missing reps in technical sessions like today
– Keep weight within your limits
WOD (AMRAP – Reps)
12:00 AMRAP
20 Double Unders
10 V-Ups
20 Double Unders
10 Burpees
20 Double Unders
15 V-Ups
20 Double Unders
15 Burpees
20 Double Unders
20 V-Ups
20 Double Unders
20 Burpees
etc
Double Single Skips if unable to jump high, but preference on scale is HIGH
jumping Singles or Attempts
RX+ = 40 Double Unders + Toes To Bar