Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Split Jerk (Weight)
Technique Work
Pause Split Jerk + Split Jerk
5 Sets at [70-80%]
[Rest as needed]
– Pause in Dip and Catch
WOD (Time)
Teams of 2 [25:00 Cap]
[Alt Full Rounds w/Partner]
3 Rounds Each
14 Deadlifts [35% of Max]
16 Hand Release Push Ups
14 Deadlifts
3 Rounds Each
10 Deadlifts [45% of Max]
12 DB Push Press
10 Deadlifts
3 Rounds Each
10 Deadlifts [55% of Max]
10 DB Strict Press
10 Deadlifts
RX+ = HSPU
Strict HSPU
*Deficit HSPU
*Tough but Unbroken or 1 Break Only
Extra Credit (No Measure)
3-4 Rounds NFT
10 Chest to Bar Pull Ups
0:45 Wall Sit*
3-4 Rounds NFT
10 Chest to Bar Pull Ups
10 Push Ups*
3-4 Rounds NFT
10 Chest to Bar Pull Ups
20 Air Squats*
**Sub for Double Unders if they are efficient