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CrossFit – Tue, Jun 18

    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]