Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Shoulder Press
5 Sets of 2 Reps
– 4 Second Pause at eye level
on the way up
– Build to a Heavy 2 over 5 Sets
Bench Press
4 Sets of 5 Reps
– Heavy but dont go to failure
[Rest 2:00]
WOD (AMRAP – Rounds and Reps)
15:00 AMRAP
16 DB Front Rack Lunges [35/50]
18 Alternating DB Snatches
12 Toes To Bar
100m Run
– Move a little faster than your 20:00 Pace, Goal is to find a new target pace from week 1, something
you think you can maintain that is slightly quicker
This can be done with EITHER, transition speed, movement speed, movement efficiency [Such as
going straight from the lunge to the Snatch or even things like placing the DBs down strategically be able
to pick them back up quickly]