Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
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Toes To Bar (AMRAP – Reps)
The aim is to develop the rhythm and practice the beat swing of the toes to bar for athletes with a few toes to bar or none, we want to avoid all SINGLE
Toes to bar swings
Got None/Some?
8 Sets for Quality
1 Rep of ‘Toes to Bar Steps’
– 2 Arch to Hollow, 2 Arch to Knee Tuck, 2 Toes To Bar OR
Leg Raise, 2 Arch to Knee Tuck, 2 Arch to Hollow
RX+
8 Sets
0:30 Work / 0:30 Rest
Max Effort Toes To Bar
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WOD (AMRAP – Rounds and Reps)
Pacing Awareness Week again, Goal is to hold the same paces as last Thursday, but for a longer time
12:00 AMRAP
18 Alternating DB Snatches
16 DB Front Rack Lunges
200m Run
15 Sit Ups
[4:00 Rest]
8:00 AMRAP
18 Alternating DB Snatches
16 DB Front Rack Lunges
200m Run
15 Sit Ups
[4:00 Rest]
For Time
18 Alternating DB Snatches
16 DB Front Rack Lunges
200m Run
15 Sit Ups
RX+ = 35/50lbs