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