2 Things to remember so far for 2015:
The final Gymnastics seminar is this Sunday at the same times (12:30 beginners & 2:30 advanced).
The Ice breaker Challenge is coming up next weekend! http://westcoasttriplecrown.com/crossfit-north-vancouver-challenge/
We have a whole bunch of Athletes competing in this 2 day event. Day 1 is a classic Olympic Lifting competition (3 attempts at Max Snatch, 3 attempts at Max Clean and Jerk) and Day 2 is a classic CrossFit Comp (day 1 will count towards final rankings). Come out and support your fellow RAthletes as for many of them this will be their FIRST individual competition ever!
Tomorrow afternoon the Competitors (and some others) will be hitting up ‘Kalsu’ at 4pm (http://therxreview.com/the-hardest-wod-of-all/). If you’re bored and want to watch people look like they’re dying come on by!
On Sunday during Olympic Lifting everyone will be testing their ‘Openers’ for the CJ and Snatch – we’ll give you the details on that tomorrow.
Goal is medium weight and perfect position. Pause at the top of each position.
1st Pull (to above knee)
1 + 2nd Pull (Power position with pause at knee)
1 + high pull (Pause at knee, then high pull)
Power Snatch (from floor)
Build to Max:
Snatch (any style) with 4s 1st pull (no pause)
20x Pushups (MOD: 10x *good* negatives)
30x Air Squats