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 😉 – 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
Snatch Warm Up w/Coach (No Measure)
WOD (AMRAP – Rounds and Reps)
Partner A Starts on First AMRAP, Partner B on Second – then Switch
10:00 AMRAP
300m Row
15 Wallballs
10 Burpees Over Erg
[Rest 2:30]
10:00 AMRAP
200m Run
10 Power Snatch [55/75]
50 Double Unders
RX+ = 65/95lbs, 14/20lb
Accessory (No Measure)
Every 3:00 x 3 [Or 3 Sets for Quality]
100′ Suitcase Carry Heavy / Side
[Challenge grip and midline]
8/8 One + Quarter KOT Split Squat
[Unweighted this week]
20-25 Banded Hamstring Curls
()
Extra Credit (Weight)
Every 1:30 x 5
3 Snatch Grip Hover Pulls [75-80%]
1″ above floor