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CrossFit – Mon, Oct 28

    Announcements

    Notice about Reservations and Waitlists

    WODIFY has the waitlist set to send emails out to everyone on the list, and whoever replied would get in.

    As people are busy and often do not check emails, it is now set to add people into class in the order they registered for class

    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