Train West Van – CrossFit
Warm Up (No Measure)
30 Mini Band Pull Aparts
30 PVC/Dowel Passovers
30 Cossack Squats
20,20,20
10,10,10
Overhead Squat
From Rack w/Partner or Partners
9 Reps @ Light Weight
7 Reps @ Increased Weight
5 Reps @ Increased Weight
Waves Example –
9 Reps @ 55lbs – 7 Reps @ 75lbs – 5 Reps @ 95lbs
9 Reps @ 75lbs – 7 Reps @ 95lbs – 5 Reps @ 115lbs
Sub DB Overhead Lunge / Side
Aim is to get to 5 at the weight you hit for 3 in previous OHS Session
WOD (Time)
3 Sets Each for Times
[Alternate w/Partner]
100m Run
10-15-20 Deadlifts
Partner not working – in Wall Sit
3 Sets Each for Times
[Alternate w/Partner]
100m Run
10-15-20 Lateral Burpees Over Bar
Partner not working – Holding Farmers Carry
Score is Total Time
Aim today is to sprint that 100m and
get back to the work on the barbell/burpees immediately.
Deadlift weight should be
something you think you can move for 20 without breaking. Try to not step any burpees