Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Clean and Jerk (3 Rounds for reps)
5:00 Warm Up
3 Rounds
AMRAP 1:00
Clean and Jerks
[2:00 Rest]
Set 1 – 65%
Set 2 – 70%
Set 3 – 75%
WOD (AMRAP – Rounds and Reps)
17:00 AMRAP
10/12 Cal Row/Ski
10 DB Front Squats
8 Burpees Over DB’s
RX+ = 35/50lbs
– Jump over Both DBs, Set down together
Extra Credit (Checkmark)
2 Sets
0:30 Pole Assisted Pistol Isometric Hold / Side
[Rest as needed]
3 Sets For Quality
6 Single Leg Deck Squats/Leg
[Rest 0:15]
12 Unbroken Pistols [22X1 Tempo]
[Use most challenging progression]
[Rest as needed]