Train West Van – CrossFit
Warm Up (No Measure)
3:00 Bike/Row
Dynamic Stretch w/Coach
Back Squat
5 @ 60%
5 @ 70%
Max Reps @ 80%
5 @ 70%
Max Reps @ 60%
[Rest 3:00 Between Sets]
– Record Max Reps at 60% – Cap at 15
– AMRAP -1 on Max Reps, no Failing
– No more than 3 Seconds pause at top of reps
– Base on 1RM of Last week
WOD (AMRAP – Rounds)
EMOM x 16
1] 8 DB Power Cleans
2] 11/15 Cal Row
3] 8 Hang Power Snatches
4] Rest
– Choose Challenging DB’s
– Row Cap at 0:45
– Hang Power Snatches should be unbroken
RX+ 80/115lbs
50/70lb DBs [4 per class can do this]
Extra Credit (4 Rounds for weight)
Every 2:30 for 4 Sets
10 Barbell Hip Thrusts AHAP
– Maintaining Good Form, ensure strong lockout
– Share bars with 2-3 People, transition Quick
OR
Extra Credit (No Measure)
4 Sets
12/12 Single Leg DB Romanian Deadlifts [2020 Tempo]
20 Cyclist Squats w/2020 Tempo
1:00 Wall Sit