Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Empty Bar Tempo Overhead Squat (Checkmark)
4 Sets of 6-8 [52X1]
– 5 Second Eccentric
– 2 Second Pause at the bottom
– Stand Up, 1 Breath at the top
Overhead Squat
– Pausing for 3 Seconds at the Bottom of each rep
– 4 Sets of 2 [10-20lb Heavier than last week]
WOD (AMRAP – Rounds and Reps)
16:00 AMRAP
6/6 Single Arm DB Thrusters [+2]
10 Box Jumps [20/24″] [+5]
12 Alt Single Arm Devil Press [+2]
12,10,12
14,15,14
16,20,16
18,25,18
20,30,20
22,35,22