Train West Van – CrossFit
Warm Up (No Measure)
Clean and Jerk Warm Up w/Coach
Back Squat (AMRAP – Reps)
4 Sets
Set 1 – 8 Reps @ 65%
Set 2 – 6 Reps @ 75%
Set 3 – 4 Reps @ 85%
Set 4 – Max Reps @ 90% [AMRAP -1]
[Rest as needed]
– If sore/tired, drop %’s by 10
Power Clean and Jerk (Weight)
Every 0:30 for 12 Sets
1 Power Clean and Jerk
[Start at 45% and build
every 3 reps to 65%]
– Focus is on speed today
Accessory (No Measure)
2-3 Sets
10.10.10 Bulgarian Split Squat
Pulse / per leg
[Rest 0:10 at top with knee
slightly bent between sets]
[Rest 1:00]
10 RNT Banded Overhead Squats
[Slow and Controlled]
[Rest 1:00]
()
()
Extra Credit (No Measure)
2 Sets
5 Ring Dips [Weighted if possible]
Max Effort Hold at Lock Out
[Rest 2:30]