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 (3 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
Large Difference in machine power output with partner? Partner with less power output change Cals to 2-4-6-8 etc
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]