Skip to content
Home » News » CrossFit – Mon, Oct 28

CrossFit – Mon, Oct 28

    Train West Van – CrossFit

    Warm Up (No Measure)

    Squat Warm Up w/Coach

    Back Squat

    Option A –

    Set 1 – 5 Reps @ 75%

    Set 2 – 5 Reps @ 80%

    Set 3 – 3 Reps @ 90%

    Set 4 – 2 Reps @ 95%

    Set 5 – 1 Rep @ 97-103%

    [Rest 2:00]

    Option B –

    Build to Heavy Single for Day

    Some athletes thrive off building through %. Some are better off building by feel

    WOD (AMRAP – Reps)

    10:00 AMRAP

    10 Clean and Jerks

    [Rest 1:00]

    10 Clean and Jerks

    [Rest 1:00]

    10 Clean and Jerks

    [Rest 1:00]

    AMRAP Clean and Jerks

    Weights should be 45%, 65%, 75%, 80%

    RX+ = 95/135lbs, 135/185lbs, 155/225lbs, 175/245lbs

    Masters =

    10 DB Clean and Jerks

    10 Sit Ups

    10 Cal Bike

    Extra Credit (No Measure)

    EMOM x 12

    1] 0:40 Max Strict Chest To Bar /

    Pull Ups

    2] 0:40 Max Strict Deficit HSPU / Deficit Push Ups

    – Goal is to choose challenging Strict Progression of both pulling and pushing, be smart and break it up

    from the first minute