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CrossFit – Mon, Nov 4

    Train West Van – CrossFit

    Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)

    Clean and Jerk (Weight)

    EMOM x 6

    4-5 Touch n Go Power Clean and Jerk

    RX+ 95/135lbs

    WOD Prep

    – Warm up well for this next part

    – Ensure you have really opened up Front rackand hips for the movement combo coming up

    – Bikes in Rigs, Barbells across with Boxes Separating the Barbells

    WOD (Time)

    For Time – Stagger w/Partner

    32/40 Cal Bike

    21 Thrusters

    21 Burpee Box Jumps

    15 Thrusters

    15 Burpee Box Jumps

    9 Thrusters

    9 Burpee Box Jumps

    32/40 Cal Bike

    Options

    RX+ = 80/115lbs, Echo Bike

    Teams of 2 = 40/30/20 Rep Scheme

    Box is 20″ for everyone

    Recommended weight for Thruster is something that may be 2 sets throughout

    Masters = Plate Thrusters, Burpees

    To Plate