Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
WOD (Time)
5:00 To Build to Power Clean
3 Rounds for Time
12 Hang Power Cleans [65/95lbs]
12 Diamond Push Ups
– OR –
3 Rounds for Time
6 Hang Power Cleans [65%]
6 Kipping Handstand Push Ups
– Kipping HSPU to a challenging position
[Deficit w/plates, Paralettes]
Accessory (Checkmark)
EMOM x 12
1] 25/25′ DB Farmers Carry
2] 12-16 Alt Top to Bottom DB Row
3] 20-25 V-Ups
4] Rest
– Heavy load for Farmers Carrys, do Not Drop DBs
– Make every movement perfect, focus on full ROM