Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Split Jerk
in 10:00
Build to 75%
WOD (Time)
For Time [17:00 Cap]
27-21-15-9
Deadlift
Burpee Over Bar
RX+ = add round of 33 to start
155/225lbs
[This is 105 Reps of each, only tackle this if you feel confident with the weight and reps]
– Open Cycle, Middle to long time domain is the intention
– Your back will likely blow up, so if this happens to you often , [you know who you are], warm up early and just be prepared to break the reps earlier than you usually would
– Burpee Pace [see previous two training cycles] will be the
separator in a workout like this, maintain speed and technique throughout by breaking Deadlift smart
Extra Credit (No Measure)
Every 2:00 x 8
A] 0:30 Row at 80%/5k Effort
AMRAP Ring Dips/Muscle Ups until 1:15
B] 0:45 Row at 80%
8 Strict Pull Ups / 5 BMU