Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Thruster (Weight)
Build to Heavy Single Thruster for Day
– Take bar from Ground
– Compare to 24th July
WOD (AMRAP – Rounds)
25:00 EMOM
1] 12-15 Thrusters
2] 25-50 Double Unders
3] 12-15 Deadlifts
4] 15 DB Front Rack Lunges
5] 0:30 Ski at Hard Effort
– Compare to 24th July
[which had less reps]
RX+ = 65/95lbs, 155/225lbs, 35/50lbs
– Volume build day once a week on commonly tested CrossFit Movements
– Pick a rep range and weight that will allow you to move with speed through the whole EMOM and maintain unbroken sets with little to no drop off in speed and intensity