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20141206 SATURDAY TEAM & OLY

05 December 2014

OLYMPIC LIFTING

TECHNIQUE:
3 Position Snatch Grip Deadlift
Above Knee, Hip, High Pull
Build heavy

LIFTING:
3 Position Snatch
1x Floor
1x Below knee
1x Above Knee
Build to max


TEAM WOD

Teams of 3
2 People work at a time (1 Rowing, 1 working)

Max Reps in 22 Minutes:
Calorie Row

Weight increases after every completed round
(45/35 – 65/55 – 95/65 – 115/75 …)
60x Thrusters
30x Burpee OTB
60x Hang Power Snatch (mod: clean)
30x Pushups

 

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.”

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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