Train West Van – CrossFit
Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Clean and Jerk (3 Rounds for reps)
Every 1:15 x 17 [21:00]
3 Rounds
3 Power Clean and Jerks @ 67%
2 Rounds
Max Clean and Jerks for 1:00
1 Round
– Rest –
[Increase Weight]
3 Rounds
2 Power Clean and Jerks @ 77%
2 Rounds
Max Clean and Jerks for 1:00
1 Round
– Rest –
[Increase Weight]
3 Rounds
1 Power Clean and Jerks @ 87%
2 Rounds
Max Clean and Jerks for 1:00
Share a Bar –
0:30 for required Reps on the 1:15
Back Squat
Set 1 – 8 Reps @ 65%
Set 2 – 8 Reps @ 70%
Set 3 – 6 Reps @ 80%
Set 4 – 6 Reps @ 80-85%
Extra Credit (No Measure)
3 Sets
16 Single Leg Snatch Grip
Romanian Deadlifts
10/10 Goblet Side Lunges
[Rest as needed]