North Van Comp

AJ, Mama C, Lucas and myself are competing in a competition this weekend at CrossFit North Vancouver if you are in Vancouver or want to head over to the mainland to cheer us on!

The CFNV Challenge is a two day event combining Olympic Weightlifting and CrossFit to produce an overall winner for the weekend. All participants must compete in both days of competition. An outline of the format is below.

This event will be run by the same crew of people that work on the CrossFit Taranis Winter Challenge and the Canada West CrossFit Games Regionals. You can expect a well run competition and a great community experience.

Saturday – Olympic Lifting Competition
You will have three attempts to complete your Max Snatch and then your Max Clean. There will be a weigh in and this will be run as an Olympic Lifting Event. Prizes will be awarded for 1, 2, 3rd in each weight class and there will be Best Lifter awards for the top 3 male and female lifters calculated by Sinclair Scoring.

**Your Max Snatch and Max Clean & Jerk will also be counted as your score for WOD 1 and WOD 2 of the overall weekend competition

Sunday – CrossFit WOD’s and Final
You will complete 3 CrossFit WODs as WOD 3, 4, and 5 for the weekend. After WOD 5 everyone will be ranked and the Top 6 Male and Females will move to the final:

WOD 1 – Max Snatch
WOD 2 – Max Clean & Jerk
WOD 3 – CrossFit
WOD 4 – CrossFit
WOD 5 – CrossFit
The Final (top 6 males/females)

THE FINAL
The top 6 Males and Females will qualify for the Final. The Final will be a single event to determine the winner of the CFNV Challenge Yes, this means, the entire weekend is a buy in for the Final. This will be an amazing spectator event and a great way of keeping everyone shooting for the top 6 all weekend!

Prizes for Men and Women will be as follows:

First Place $450 + SWAG
Second Place $300 + SWAG
Third Place $150 + SWAG
Fourth Place SWAG
Fifth Place SWAG
Sixth Place SWAG

CrossFit North Vancouver
2455 Dollarton Hwy – Unit 116
North Vancouver, BC V7H 0A2

Today’s Workout:

Buy In – Mobility warmup

WOD –

With a partner complete as many reps as possible in 20 minutes:
3 squat clean thrusters (95/135 lbs)
6 chest-to-bar pull-ups
9 box jumps (20/24″)
12 deadlifts (95/135 lbs)
150M Run

Cycle thru the exercises, one person working at a time.
Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps…and so on for 20 minutes.

Zone 4 – scale to kipping pullups
Zone 3 – scale bar to 75/115lbs
Zone 2 – scale bar as needed, scale to assisted pullups
Zone 1 – scale as needed

Cash Out – Tabata L-sit