20141120 THURSDAY

19 November 2014

Today’s WOD


Snatch Warmup
10x Banded GM
10x tall KB Swing
10x Banded OHS
2-3 Arm Bar / side
Dynamic Stretch

Couch stretch or banded hip opener during QOD


Lifting (25)

15 min
Tech and empty barbell work
Build to 60-70% of 1RM Snatch

10 min EMOM @60-70%
(slight weight increase OK, but should not be max – work on efficiency + position)

1x Power Snatch 1x Hang Squat Snatch


WOD (15)

10 Min Alternating EMOM (5 of each)
a) 45s Max Strict Chinups
b) 45s Max Double Unders

Score: Total of each

Max Center Plank



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