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CrossFit – Thu, Oct 17

    Train West Van – CrossFit

    Warm Up (No Measure)

    400m Jog

    Squat Warm Up w/Coach

    Thrusters (No Measure)

    Every 3:00 x 4

    5 Thrusters

    5 Front Squats

    50-100 Double Unders [Cap at 1:30]

    Round 1 – 3-5 Reps and

    20-30 Double Unders

    Rounds 2-4 – Build in weight, no more than 10lb jump in each set and the barbell remains unbroken

    Back Squat (Weight)

    Set 1 – 6-8 Reps @ 65%

    Set 2 – 6-8 Reps @ 70%

    Set 3 – 4-6 Reps @ 80%

    Set 4 – 4-6 Reps @ 80-85%

    [Rest 2:00-3:00]

    Accessory (No Measure)

    3 Sets

    10-15 Strict Box Dips

    [Between two boxes]

    10-12 Banded Tricep Extensions