Train West Van – CrossFit
Warm Up (No Measure)
200m Easy Run
Squat Dynamic Warm Up
10/10 Leg Swings / Side
10/10 Dynamic Groiner Stretch
10 Squat Therapy Reps against wall
10 Thrusters w/Empty Bar
Back Squat
Set 1 – 6 Reps @ 70%
Set 2 – 6 Reps @ 80%
Set 3 – 3 Reps @ 90%
Set 4 – 2 Reps @ 95%
As with all % Work – Ensure we are sticking to the numbers prescribed, and take 10% off if you are feeling tired, If you do not know your 1RM, Build to a weight you have hit previously for 2
WOD (4 Rounds for time)
4 Sets w/Partner
[You Go, I Go, share barbells]
7 Thrusters
28 Double Unders
7 Front Squats
28 CrossOver Singles
7 Overhead Squats
28 Double Unders
[Rest 1:00 between sets]
RX+ = 95/135lbs
– Goal is to maintain pace for all sets
[Masters – Plate Hops]