Announcements
Greetings!
We are trialling removing 7pm on Tuesday and Thursday. There has not been a demand for it currently, with only 1 sign up for 2-3 weeks. We will re-asses before the summer and if we need to add 7pm back in, we are happy to do so!
Thank you all for understanding. Please let me know if you have any questions. Rob 🙂
Train West Van – CrossFit
Warm Up (No Measure)
10 Alternating Samson Stretch w/Pause
20 Ostrich Walk Steps
30 Banded Good Mornings
x 2
Deadlift (Checkmark)
3 Sets
15 Reps [45%]
10 Reps [60%]
5 Reps [65%]
Rest 2:00 On Bike
– First jump should feel heavy, second more manageable
RX+ = 155/225, 225/315, 245/355
WOD (AMRAP – Rounds and Reps)
14:00 AMRAP
16 Front Rack Reverse Lunges
16 Toes To Bar
8 Power Clean and Jerks
16 Front Rack Reverse Lunges
16 Toes To Bar
8 Power Clean and Jerks
16 Front Rack Reverse Lunges
16 Burpee Pull Ups *
8 Power Clean and Jerks
16 Front Rack Reverse Lunges
16 Burpee Pull Ups
8 Power Clean and Jerks
– Must lower Barbell under control today, weight should NOT be heavy, control bar down so we can stay in one spot and ensure safety in class
RX+ = *Bar Muscle Ups 75/115lbs
9am/10am
18:00 AMRAP
Teams of 2
32 DB Front Rack Reverse Lunges
32 Toes To Bar / Sit Ups
32 DB Power Clean and Jerks
32 Burpee Pull Ups