Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Squat Clean
Every 1:00 x 8
2 Touch N Go Squat Cleans
[50-60%]
[Speed Focus]
– Pair up or go in 3’s based of closest %s
– Ensure we stand up all the way on the reps
Front Rack Lunge
From Floor
Every 2:30 x 3
8/8 Barbell Front Rack Lunges
– Light Load, working on stability and lunge mechanics
being smooth and balanced, quality of movement
WOD (Weight)
In Groups of 4
Waterfall Format – with 3:00 Rest between Rounds
3 Rounds
6 Front Squats – From Floor [60-65%]
12 DB Suitcase Walking Lunge Steps
12/15 Cal Echo Bike
24 Thrusters
Barbell – 35-55lbs / 45-75lbs
– Goal is same as previous weeks Leg Endurance : not global/lung fatigue and mostly leg Stamina
– Load Bar and DB’s to something you can do Unbroken but slightly heavier than previous weeks
Log weight for Thrusters
Extra Credit (No Measure)
4 Sets
8-12 Bulgarian Ring Rows [31X1 Tempo]
[2:00 Rest]