Train West Van – CrossFit
Warm Up (No Measure)
10 Arm Circles / Side / Direction
20 Alternating Chest Openers
10 Scap Pull Ups w/Pause
10 Scap Push Ups w/Pause
20 Band Pull Aparts
10 Band Strict Press
Gymnastics (AMRAP – Reps)
EMOM x 12
1] 3 Weighted Pull Ups +
6-9 Strict Pull Ups
2] Max Strict Deficit HSPU or
Max Deficit Push Ups
3] Rest
– Newer to Strict Pull Ups? 3 Strict with Band + DB Rows
WOD (3 Rounds for reps)
3 Rounds [21:00]
EMOM x 5
1] 0:30 Max Toes To Bar
2] 0:30 Max Alt DB Snatch
3] 0:30 Max Double Unders
4] 0:30 Max Single Arm DB
Hang Power Clean
5] 0:30 Max Lateral Burpee Over DB
– 3:00 Rest –
– Switch DB At 0:15 on
Hang Power Clean
– JUMP over the Dumbbell
– Similar Session to 0:20 Sprints two weeks ago, move as fast and efficiently as possible
– Busy classes, start on different stations, perhaps on you’re weakest movement
RX+ = 35/50lbs