Emily and Lindsay will be competing this weekend in the throw down! This is Emily’s first comp. Who wants to car pool ??
Competition times are 8:00am and 1:00 pm for Saturday
OCTOBER 20-21 / ABBOTSFORD
2018 will be the third year for the Fraser Valley Throwdown. It will take place at Abbotsford’s 7.000 seat arena, the Abbotsford Centre.
The CrossFit•style event will challenge and showcase athletes competing within several different team and individual divisions. It will also include a vendor expo with some of the finest Canadian fitness companies and food vendors.
Warm up for 18.2
For 8-12 minutes, performing the following:
- 5 Cat/Cow
- 5 Straight Leg Raises Each Leg
- 5 Lateral Lunges Each Side
- 5-10 Front Rack Prep
- 4-5 MB Cleans
Each round, increase the weight on the clean until you get up to a moderate to heavy load.
You may need to remove Step 4 as the weight increases.
A OR B WOD if doing 18.2, if not do both A @ B wods
18.2
- For Time
- Part A:
- 1-2-3-4-5-6-7-8-9-10 Reps of:
- Dumbbell Squats (2×50/35 lbs)
- Bar-Facing Burpees
- Part B:
- 1 rep max Clean
- Time Cap: 12 minutes
Wod A
A) 10-8-6-4-2
unbroken touch and go hang power cleans
*Ascending weight as reps go down
*Take ~2 minutes rest after each set
*12 minute cap