Skip to content
Home » News » CrossFit – Wed, Jul 24

CrossFit – Wed, Jul 24

    Train West Van – CrossFit

    Warm Up – Coaches Choice (No Measure)

    WOD (AMRAP – Rounds)

    20:00 EMOM

    1] 8-10 Thrusters

    2] 25-50 Double Unders

    3] 8-10 Deadlifts

    4] 15 DB Front Rack Lunges

    5] 0:30 Ski at Hard Effort

    – Volume build day once a week on commonly tested CrossFit Movements

    – Pick a rep range and weight that will allow you to move with speed through the whole EMOM and maintain unbroken sets

    with little to no drop off in speed and intensity

    RX+ = 65/95lbs, 155/225lbs, 35/50lbs

    Extra Credit (Weight)

    2 Sets

    10 DB Front Rack Lunges

    into..

    Max DB Push Press [-2 Reps]

    into..

    100′ Duel DB Overhead Carry

    [Rest as needed after]

    – If Done outside, Carry slow to F45 Gate [out back]

    – Don’t go too heavy on the DB’s