Announcements
Hi All! Thank you in advance for your patience in the next few weeks. As most of you are aware, we are evolving!
We have invested into a new Rig which will take the place of both existing Rigs.
Other goodies include, 4 Sleds for Class [and Hyrox to come], More Benches, Plenty of Accessories, 6 New Sandbags and more. We are anticipating construction to go ahead Friday 11th Afternoon until Saturday Evening, we reopening planned on the Sunday. As Friday evening classes are historically the more quiet than others, We feel this is the best scenario instead of closing Sunday. We hope you all understand that Saturday will be closed [we don’t close often 😉 ]
We will be asking for volunteers to help with the construction, Upon Delivery from Rogue, I will make an instagram group of people who have mentioned they would like to help, let me [Rob] know if you’d like to be added to the group. We will provide food and drinks for anyone looking to help 🙂
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Hang Power Clean
4 Sets of 3 Reps [80%]
– Focus is on Speed under the bar
Deadlift (Weight)
Hand Release Deadlift
– 4 Full Seconds Pause at Knee
5 Sets of 3 Reps
[Rest 2:30 between]
– Building to Heavy 3
– Last week was 2 Second Pause, this week 4, but for less reps. Over 3 reps it is 12 Seconds under tension, so keep this in mind when choosing loading
WOD (AMRAP – Reps)
With Partner – Stagger by 4:00
AMRAP 4:00 – Row Cals
AMRAP 4:00 – Lateral Burpees Over DB
AMRAP 4:00 – Row Cals
AMRAP 4:00 – Full KB Swings