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 = 30/20/10 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