Train West Van – CrossFit
Warm Up (No Measure)
Banded Shoulder Warm Up w/Coach
Shoulder Press
Based of 3RM last week
Set 1 – Max Reps at 95% of 3RM
Set 2 – Max Reps at 90% of 3RM
Set 3 – Max Reps at 85% of of 3RM
– If you dont know your 3RM, build to it
Masters (Weight)
No Overhead?
– Sub For Bench Press
6 Sets of 5 with Controlled Tempo down AND up
WOD (5 Rounds for time)
Every 5:00 for 5 Rounds
24 DB Front Rack Lunges
18 Box Jump Overs
14 DB Push Press
– Cap each round at 4:00
– Top Scores will be under 3:00
RX+ = 35/50lbs, 20/24″, Handstand Push Ups
Masters = Low Box Step Up, Elevated Push Up