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CrossFit – Thu, Feb 1

    Train West Van – CrossFit

    Warm Up (No Measure)

    2:00 Machine Of Choice

    8:00 Jump Rope Practice

    Single Unders, Double Unders, CrossOver Single Unders, CrossOver Double Unders, Triple Unders

    WOD (3 Rounds for time)

    3 Sets For Times

    Alternate w/Partners [In 3’s]

    12 Double DB Clean and Jerk [20/35]

    9 DB Thrusters

    12/15 Cal Ski

    9 DB Thrusters

    12 Double DB Clean and Jerk

    Rest 2:1

    Aim is to go Unbroken on all the DB Movements due to the longer rest
    RX+ = Sub Ski for 9 Bar Muscle Ups

    Accessory (No Measure)


    100 Straight Arm Banded Push Downs

    100 Cable Tricep Extensions

    Get with a partner or group and share Cable Machine

    Use a Weight you can do a set of 20 Fresh but not too easy