Train West Van – CrossFit
Warm Up (No Measure)
3:00 Machine Of Choice [If ON TIME]
Barbell Warm Up w/Coach
Clean Complex Warm Up (No Measure)
3 Rounds
10 Z-Press w/Empty Bar
5 Front Squats w/Double Bounce
[Empty Barbell]
3 Rounds
3 Power Cleans or Squat
5 Push Jerks + 5 Split Jerks
5 Pause Front Squats
[Building]
Bella Clean Complex (Weight)
Every 2:30 x 7 Rounds
1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
Aim for 5th Round to be heaviest lift for the day, with 2 Back off sets at around 80%
EMOM x 16 (AMRAP – Rounds)
EMOM x 16-20
1] 0:15 Max Effort Bike
0:45 @ Moderate Pace
2] 0:30 Wall Sit
3] 30-50 Double Unders
4] 10 Toes To Bar + 5 Burpees to Bar
RX+ = 3-5 Burpee Pull Overs
Score – Rounds Completed out of 16
No RX if bike is sandbagged