Train West Van – CrossFit
Warm Up (No Measure)
Squat Warm Up w/Coach + Hip Circles
Thrusters (AMRAP – Reps)
3 Sets
4 Seated Vertical Jumps w/DB’s
[1:00 Rest]
Thrusters
[Rest as needed]
Round 1 – 5 Reps [75%]
Round 2 – 3 Reps [80%]
Round 3 – Max Reps [85%] [-1]
Newer to Thrusters – Practice Sets of 8-12 Lighter on all 3 rounds
WOD (AMRAP – Rounds)
EMOM x 10
1] 0:10 Echo Bike ME
2] 5-7 Thrusters
[3:00 Rest]
EMOM x 10
1] 0:10 Echo Bike ME
2] 5-7 Deadlifts
– Goal is Intensity on the Bike, Close to Max effort [90%] and Move the Thrusters and Deadlift FAST
RX+ = 95/135lbs – 225/315lbs
Extra Credit (No Measure)
EMOM x 12
1] 0:30 CrossOver Singles/Doubles
2] 0:20 Max V-Ups
3] 0:30 CrossOver Singles/Doubles
4] 0:30 Max GHD or Hollow Rocks