Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Shoulder Press
1 x 6
[Build to 6RM – 5 Set Cap]
Then
1 x ME [at 6RM]
1 x ME [90% of 6RM]
1 x ME [80% of 6RM]
[Rest as needed between sets]
WOD (AMRAP – Reps)
EMOM x 20
1] 0:30 Cal Row
2] 0:30 Burpee Box Jump Overs [20/24″]
Like last week – Choose Sustainable pace for both movements that has no drop off across the 20:00
Each week we will be building on volume and Intensity of Row, Wallballs and Burpee Box Jump Overs
with this week shifting to BBJO.
This should be slightly harder than last week
Extra Credit (Weight)
Split Jerk Stance Push Jerk
6 Sets of 5
[Alternate Sides per Set]
– Build to Moderate Load
[Rest 1:30]