Train West Van – CrossFit
Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Snatch (Weight)
Complex –
Snatch + Overhead Squat + Hang Snatch + Overhead Squat
10:00 To Build to Heavy Complex
for the day
[Not Max]
Masters = Heavy DB Snatch
WOD (4 Rounds for reps)
4 Sets
1:15 AMRAP
0:15 Max Cal Echo Bike
1:00 Max Line Facing Burpees
[3:45 Rest]
RX+ = Burpee Box Jumps [24/30″]
– Score is Cals + Burpee Variation
– Groups of 3, Damper 8/10 for C2 Bike if needed
– Rest on Machine if possible, C2 Bike/Rower/Ski or actively walk around for recovery, aim is to Full Effort for 1:15 and actively recover between sets, not stand/sit
Aim is to go MAX EFFORT on the bike AND the Burpee variation
– BBJ, be wary on these, no wipe outs, no points for ripped up shins