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CrossFit – Sun, May 19


    Programming going forward will be Training Think Tank Compete/RX

    I [Rob] Personally have been following this for 3 Years and have seen great results, while implementing that style of training as much as Class allows within the last few years. As many of you know, we also utilize the Conjugate Strength Philosophy and we have been adding that into class as well [Variations on Heavy Single Reps of Upper and Lower body movements, up-to Triples, Alongside Dynamic Upper and Lower Days]

    With a Competitive Training programme, which many of you enjoy, I have added in ‘Extra Credit’ Work to be done outside of class, this can be done before or after class, providing it is away from the Class that is in session.

    Once a week – I will be also adding in Progressions on certain movements under ‘Skill/Additional Work’ Tab

    PS. As Classes become busier, lets ensure we are always working as a team, help each other load/unload bars, communicate about Space, Sign up in advance. You are all Amazing, Thank you!

    Train West Van – CrossFit

    Warm Up – Coaches Choice (No Measure)

    Power Snatch

    EMOM x 12

    Mins 1-4

    2 Power Snatch

    w/2 Second Pause at Mid Thigh

    Mins 5-8

    2 Power Snatch

    w/2 Second Pause at Knee

    Mins 9-12

    2 Power Snatch

    w/2 Second 2″ above Ground

    – Should NEVER be missing reps in technical sessions like today

    – Keep weight within your limits

    WOD (AMRAP – Reps)

    12:00 AMRAP

    20 Double Unders

    10 V-Ups

    20 Double Unders

    10 Burpees

    20 Double Unders

    15 V-Ups

    20 Double Unders

    15 Burpees

    20 Double Unders

    20 V-Ups

    20 Double Unders

    20 Burpees


    Double Single Skips if unable to jump high, but preference on scale is HIGH

    jumping Singles or Attempts

    RX+ = 40 Double Unders + Toes To Bar