Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Deadlift
Hand Release Deadlift
3 Sets of 1.1.1
[Rest 2:00 Between Sets]
– no % aim, just build to Moderate for today
– Intent is to maintain strength in current open cycle
Every 0:30 x 4
4 Deadlifts [60%]
[Rest 3:00]
x 3 Sets
Push Press
Every 1:30 x 9 [13:30]
3 Push Press
– Perform these with Maximum Speed
– Control the bar on the eccentric
Accessory (No Measure)
5:00 AMRAP
Options
Kick to Handstand against Wall
Walk towards Wall
Piked Box Shoulder Taps
Handstand Walk 5′ Segments
RX+ = 25′ Segments
– Choose Handstand Walk Progression for 5:00
Extra Credit (No Measure)
Either in Alleyway or Assault Runner
200m Run at Slightly Faster
than 5k Pace
[Rest 0:30] x 6
[Rest 3:00 after 6th Set]
x 3
[18 x 200m]