Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Thrusters (AMRAP – Reps)
3 Sets
6 Vertical Jumps from Low Box or Bench for Max Height
[Reset on each jump]
[1:00 Rest]
Thrusters
[Rest as needed]
Round 1 – 3 Reps [70%]
Round 2 – 3 Reps [75%]
Round 3 – Max Reps [80%] [-1]
Newer to Thrusters – Practice Sets of 8-12 Lighter
on all 3 rounds
WOD (Time)
5:00 Work / 2:30 Rest x 4
12/15 Cal Row
15 Burpees to 6″ Touch
Using the same machine as last Wednesday if possible
– Continue until we have reached
8 Rounds
or 10 Rounds for RX+
– Score is time to get to that number of rounds. Include Rest in time
– Goal is to move faster than last weeks pace for both Row
and Burpees, remember we have 2:30 Rest every 5:00
Extra Credit (No Measure)
Pistol Work
4 Sets
0:30 Pole Assisted Pistol Isometric Hold / Side
[Rest as needed]
3 Sets
12/12 Band Assisted Pistols
[Rest as needed]
4 Sets
12 per side – Loaded Single Leg Pistol Marches
[Rest as needed]
3 Sets
6/6 Single Leg Deck Squats to Pistol