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CrossFit – Tue, Jul 9

    Train West Van – CrossFit

    Barbell Warm Up w/Coach (No Measure)

    Split Jerk

    With a 1 Second Pause in the Dip –

    Based off 2 weeks ago

    4 Sets

    1 Rep @ 85-90%

    [Rest 2:00]



    Build as able but stick to moderate weights – Working on mechanics over load – Build from 2 Weeks ago

    WOD (AMRAP – Rounds and Reps)

    25:00 AMRAP

    Moving at 75% effort throughout

    400m Run

    20 Line Facing Burpees

    – Pacing Practice, aiming to be moving at 75%, increasing your run pace if possible

    – We should feel like we have more in the tank after the session

    – If we are Exhausted, we have pushed too hard

    Extra Credit (No Measure)

    500′ Double KB Overhead Carry

    [End of Tennis Court and Back]

    – Slow and Controlled