Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Clean and Jerk (Weight)
With Partner
5 Reps @ Light Weight
3 Reps @ Increased Weight
1 Rep @ Increased Weight
3 Waves for Quality Reps
Waves example –
5 @ 55lbs – 3 @ 75lbs – 1 @ 95lbs
5@ 75lbs – 3@95lbs – 1 @ 115lbs
Record Heaviest Weight – Aim is slightly heavier than Workout Weight
WOD (Time)
Teams of 2
Divide Work Evenly – One Athlete Working at a time – Run Together
3 Rounds for Time
200m Run
12 Squat Clean and Jerks
24 Toes To Bar
Into
3 Rounds for Time
6 Rope Climbs
24 Pistols
200m Run
Scale Pistols to Goblet Box Step Ups
RX+ = 125/185lb Barbell
For Space – Boxes Near TV Screen for ease of access to KBs and keep group in one spot to allow for Ropes and Barbells
Echo Bikes Against Rowers