Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Split Jerk
With a 1 Second Pause in the Dip –
Based off 2 weeks ago
4 Sets
1 Rep @ 85-90%
[Rest 2:00]
OR
3-3-3-3-3-3
Build as able but stick to moderate weights – Working on mechanics over load – Build from 2 Weeks ago
WOD (AMRAP – Rounds and Reps)
25:00 AMRAP
Moving at 75% effort throughout
400m Run
20 Line Facing Burpees
– Pacing Practice, aiming to be moving at 75%, increasing your run pace if possible
– We should feel like we have more in the tank after the session
– If we are Exhausted, we have pushed too hard
Extra Credit (No Measure)
500′ Double KB Overhead Carry
[End of Tennis Court and Back]
– Slow and Controlled