Train West Van – CrossFit
Warm Up (No Measure)
Group Stretch w/Coach
Ankles, Hips, Thoracic
Front Squat (Weight)
Option 1
Set 1 – 3 Reps @ 65%
Set 2 – 3 Reps @ 70%
Set 3 – 3 Reps @ 75%
Set 4 – 3+ Reps @ 75%
[Rest as needed]
[AMRAP -2 on final set]
Option 2
8 Sets of 3 – Building
[Rest as needed]
– Work on Depth and position
Swap Front Squat for Back Squat if you did Front Squats
on Tuesday
WOD (Time)
Teams of 2
3 Rounds EACH for Time
10 Power Snatches [50%]
20 Hand Release Push Ups*
– Partner actively resting on Bike
3 Rounds EACH for Time
10 Double KB/DB Front Rack Box Step Ups [20/24″]
20 DB Strict Press [20/35lbs]**
– Partner actively resting on Bike
– Power Snatches must be Touch n Go and Unbroken
– Step Ups, choose weight thats heavy but Unbroken
RX+
*10 Deficit Parallete HSPU
**Strict HSPU
Extra Credit (No Measure)
4 Sets
10 Second Max Effort Ski Sprint
immediately into
10.10 GHD Sit Ups or V-Ups or
15.15 Sit Ups
[Rest 0:03-0:10 between sets of core]
[Rest as needed between sets]