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CrossFit – Wed, Apr 10

    Train West Van – CrossFit

    Warm Up – Coaches Choice (No Measure)

    Bench (3 Rounds for weight)

    Narrow Grip Bench Press

    5-3-1 [Building]


    3 x 1 Building to Max Effort

    [Rest 2:00-3:00 between sets]
    Set Up Slightly Narrower than normal

    Control bar down, no bouncing, aiming for pure strength

    Upper Accessory (Weight)

    DB Skull Crushers

    8 Sets of 8 – Building


    Band Assisted Push Ups

    8 Sets of 10-12

    [1:00 Rest of less between sets]
    If you feel like you need to add more mass and tricep strength, opt for Skull Crushers. If you feel like you get gassed on Burpees, Wallballs and upper body pressing in workouts, work on volume of push ups

    WOD (2 Rounds for reps)

    3:00 Work / 1:00 Rest x 2

    36 Wallballs

    AMRAP Hang Snatch

    RX+ = 65/95lbs

    Extra Credit (No Measure)

    75 Prone Band Tricep Extensions

    75 Standing Banded Crunch