Train West Van – CrossFit
Warm Up (No Measure)
2:00 Bike/Row
Barbell Warm Up w/Coach
Split Jerk
From Rack
Option 1
2 Reps @ 84-86%
2 Reps @ 84-86%
1 Rep @ 88+%
1 Rep @ 88+%
This does NOT mean Max, no Misses
[Rest Around 2:00 Between Sets]
Option 2
3-3-2-2-1-1-1-1
All reps w/Pause In Catch
Focus on Mechanics over weight
Build Over 8 Sets from 3 Reps Light to 1 Rep Moderate/Heavy
[Rest 1:00-2:00 between sets]
WOD (4 Rounds for calories)
Teams of 2
5:00 Work / 2:00 Rest x 3
200m Run as Team
3 Cal Bike
3 Cal Row
6,6 9,9 etc…
One athlete Starts on Bike, one on Row and Switch
C2 Bike – Damper 8-10
RX+ = Echo Bike
Extra Credit (3 Rounds for reps)
Piked Handstand Push Ups
[NOT on Wall]
3 Sets of Max Reps [AMRAP -1]
[Maintain 32X3 Tempo]
[Rest 2:00]