Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Deadlift (AMRAP – Reps)
Starting at 88% of Last 3RM Hand Release Deadlift
Perform 1 Rep
[Rest 0:45]
Perform 2 Reps
[Rest 0:45]
Perform 3 Reps, and so on until we reach a 9/10 RPE or form/speed is starting to drop
Touch and Go Allowed
Bench Press (AMRAP – Reps)
3 Sets
Barbell Bench
Set 1 – 2 Reps [80%]
Set 2 – 2 Reps [85%]
Set 3 – Max Reps [90%] [-1]
[Rest 1:00]
10-12 DB Bicep Curls [Standing]
[Rest 1:30]
Core (No Measure)
3 Sets
12 Seated Toes To Bar Pulses
[Rest 0:30]
30 Kneeling Banded Crunch
[Rest 0:30]
15 V-Ups
[Rest as needed]
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Extra Credit (No Measure)
2 Sets
7-9 Goblet Slider Lunges / Side
15 Gliding Leg Curls or Barbell Bent Over Rows
40-75 Seconds Face Up Chinese Plank
[Rest 0:10 between movements and as needed between sets]