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CrossFit – Tue, Jun 25

    Train West Van – CrossFit

    Warm Up – Coaches Choice (No Measure)

    Squat Clean

    Every 1:00 x 8

    2 Touch N Go Squat Cleans


    [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%]

    24 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]