Skip to content
Home » News » CrossFit – Fri, Jul 26

CrossFit – Fri, Jul 26

    Train West Van – CrossFit

    Warm Up (No Measure)

    Barbell Warm Up w/Coach

    Front Rack Opener w/Barbell

    5 Strict Press

    5 Push Press

    5 Push Jerks

    5 Split Jerks

    5 Front Squats

    5 High Hang Power Cleans

    5 Hang Power Cleans

    5 Power Cleans

    5 Clean and Jerks

    Clean and Jerk (Time)

    5:00 Warm Up + 10:00 Cap

    For Time

    10 Clean and Jerks [75% of 1RM]

    Newer Athletes – Practice 3-5 Reps

    EMOM for 5 Minutes

    WOD (2 Rounds for reps)

    2 Full Sets – Alternating w/Partner

    On a running Clock

    1000m Row

    Straight into…

    1:00 AMRAP Power Clean and Jerk

    1:00 AMRAP V-Ups

    1:00 AMRAP DB Box Step Ups

    – Rest 6:00 Between Sets , Can Start Row as partner will have finished

    RX+ = DB Box Step Ups [20″] [35/50lbs]

    Clean and Jerk [95/135lbs]
    – Row Aim is

    400m at 60:00 Pace

    300m @ 30:00 Pace

    200m @ 5km Pace

    100m @ 2km Pace

    Extra Credit (Weight)

    3 Sets of 8

    Romanian Deadlift

    Work to a Strong 8 Reps – Do Not Go Over 9/10

    RPE, No Mixed Grip