20140920 TEAM WOD & OLY

19 September 2014



General Warmup
Foam roll and Hamstring PNF



3 Position Pause Clean Grip DeadliftFull stop below knee, above knee, and at ‘pockets’
Build to medium weight for sets of 3 practicing perfect transitions through each position



Ensure a smooth transition beyond the knee before ‘exploding’

20140920 2x Power Clean from Blocks
Blocks set just below knee



General Warmup
Dynamic Stretch



Team: wb + Clean + PU
Teams of 2, 1 person works at a time
Partner with someone who will use the same weight, split the work any way25 minute AMRAP of .com variation

100x Wallballs (20/14)
60x Cleans (135/95)
30x CTB Pullups

Author: Simon 'Thor' Damborg

Simon is the Head Coach and Owner of Raincity Athletics. “Discovering a new level of health has changed my life, not only in how I look feel and perform, but how I feel about myself both inside and out. I want to help as many people as I can discover their ‘athlete within’ no matter what level that may be, which is why I love our slogan: Find Your Fit. Our bodies are nicer than any car, house, or pet we’ll ever own, and yet we constantly abuse them like we can buy another one if it breaks. I strongly believe if we can maximize our physical health and performance it will have a positive affect on our lives in more ways than anyone can imagine.”

Raincity Events
Raincity Athletics & CrossFit Pacific Central
#102 – 333 Terminal Avenue

Vancouver, BC V6A 4C1

Office: 778 383 9316
info @ raincityathletics.ca
© Raincity Athletics Inc. & Simon Damborg
Photos by Julieth Fajardo