Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Strict Press (Weight)
Every 2:00 x 6 [Alternating]
Odd: – 8 Strict Press
Every Rep – Pause at Shoulder and Overhead
Even :- 6/6 Single Leg Bulgarian
Split Squat with DB’s or KB’s in
Farmers Hold
Make note of Split Squat Weight for future weeks
TWV Combine (AMRAP – Reps)
Athletes can do in any order
and rest as needed between attempts
1] Max Watts on Echo Bike
2] 5 Rep Max Hang DB Snatch / Arm
3] Max Watts on Row Erg
4] Max Time Bar Hang
5] 2 Attempts Max Unbroken Push Ups
Score – Add up Watts Scores + DB Snatch + Time in Seconds on Bar + Push Ups
Add breakdown in the comments
Recommend 2 Attempts at Watts tests and a warm up set for each of the other movements