Train West Van – CrossFit
Warm Up (Weight)
Every 1:30 x 5
1st Round = 1 Complex w/Empty Bar coach led
Hang Squat Clean and Jerk +
Below the Knee +
Hang Squat Clean and Jerk +
Power Clean and Jerk
Thruster
in 10:00 –
Build to 75% from the Floor
WOD (AMRAP – Rounds and Reps)
AMRAP 15:00
8 Thrusters
10 Pull Ups
12 Burpees Over Bar
RX+ = 65/95 Chest To Bars
This is week 2 of our open cycle, each week we will have a middle to long time domain open style WOD –
Alternating between Chippers and for time with other weeks being AMRAPS and fast paced WODs
Higher level athletes – Maintain unbroken sets on the Thruster and Pull ups for as long as possible
If you struggle with this combo, pick a breaking plan that minimizes total rest time
Newer Athletes – Single Arm DB Thrusters will maintain intensity + Burpees Over DB
Thruster
within 4:00 of WOD finish
Every 1:30 x 6
1 Thruster Building to 88%
Extra Credit (AMRAP – Rounds)
Ring Muscle Ups or Ring Dip
AMRAP unbroken reps until you reach 30/50
[Rest 2:00 between sets]
2 Sets
1000m Row [5k pace]
[Rest 0:20]
AMRAP Unbroken BMU [Cap at 10]
[Rest until full recovery]