20141216 TUESDAY

Today’s WOD


Snatch Prep
2x Arm Bar
10x Samson Stretch
10x Dislocates
10x OHS
10x Duck Walks



10 minutes tech, warmup and build *some* weight.
You will continue to build weigh through EMOM but goal is to hit 75%+ of 1RM Snatch by minute 6 and stay there, or keep building.10 min EMOM
2x Power Snatch
(Rx Touch’n’go – BRx 3x Hang Power Snatch)



Cal + Thrust + Rest 1min x5
5 Rounds for Total Cal / Thrusters (track seperately):
1 Minute Max Calorie Row
1 Minute Max Thrusters (65/55)
1 Minute Rest

note: You better do more calories than you did in your 4min.
start to learn your cal/hr pace!

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