Announcements
Great job for all the progress during our Row and Burpee Cycle. I noticed a lot of people moving faster on the burpees in particular. This is likely due to better technique but also increased muscle endurance in that movement pattern.
So good to see.
The next cycle is all about Lungs! Imagine the feeling of the Row/Burpee Workout, but not breathing as hard or having more in the tank.
This next cycle will see a lot more Crossfit Style training, workouts that have similar feel to the open and quarter finals type workouts.
We are looking into class time changes, to ensure classes are not as full which will in turn, bring up the quality of all the sessions, which we will announce soon.
After the survey – I know many did not get the email, Wodify timed out because we have soo many fantastic members for it to get through ๐ – This month we will be looking into feedback given and making adjustments accordingly.
As always, give me a shout if you have any questions, concerns or feedback
Rob
Train West Van – CrossFit
Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Clean and Jerk (3 Rounds for reps)
In 10:00 – Build to Moderate Single
Ensure this is technically perfect
– do not increase if not perfect
EMOM x 9
Mins 1-3
3 Power Clean and Jerks @ 65%
Min 4
Max Clean and Jerks for 0:30
Min 5
– Rest –
Min 6-8
2 Power Clean and Jerks @ 75%
Min 9
Max Clean and Jerks for 0:30
Min 10
– Rest –
Min 11-13
1 Power Clean and Jerk @ 85%
Min 14
Max Clean and Jerks for 0:30
Back Squat (Weight)
Set 1 – 10 Reps @ 60%
Set 2 – 8 Reps @ 70%
Set 3 – 6 Reps @ 75%
– Second wave of similar progressions
– Refresh Numbers based off last week
– As always, feeling tired? take 10% off
Extra Credit (AMRAP – Reps)
7:00 AMRAP
1-2-3-4-5-6-etc
Strict Chest To Bar / Pull Up
Strict Deficit HSPU 2/3″
– Use a Band for Strict C2B if needed
– Scale HSPU to be able to do good quality reps