Train West Van – CrossFit
Warm Up (No Measure)
w/Coach and Barbell
Moving through Front Squat, Thruster, Hang Clean and Overhead Squat
Front Squat
Set 1 – 5 Reps [65%]
Set 2 – 5 Reps [70%]
Set 3 – 5 Reps [75%]
Set 4 – 5+ Reps [75%]
[AMRAP -2, leave 2 Reps in the tank]
[Rest 2:00]
WOD (3 Rounds for reps)
5:00 Work / 5:00 Rest x 3
3 Thrusters
3 Wall Walks
6 Overhead Squats
2 Rope Climbs
9 Hang Squat Clean Thrusters
3 Wall Walks
RX+ Weights
105/155
95/135
65/95
[ RX+ = First AMRAP = Wall Walk
+ 2 WFHSPU]
– As with all interval formats, partner up with someone using similar barbell
Barbells should be on opposite side of the gym to ropes for space.
Newer athletes – Strict Pull Ups
to scale rope climbs