Train West Van – CrossFit
Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Clean and Jerk
Set 1 – 1 Rep [90%]
Set 2 – 1 Rep [84-86%]
Set 3 – 1 Rep [84-86%]
Set 4 – 1 Rep [84-86%]
– Build to 90% for Single, then 3 Drop Sets
Clean Pull
5 Sets of 2 [Pause at Knee] [80%]
[Rest 1:30]
WOD (Time)
3 Sets
1:00 Max Toes To Bar
[Rest 0:30]
3 Front Squats From Floor
[Rest 0:30]
20 Wallballs
[Rest as needed]
RX+ = 75-80% Front Squat,
30 Wallballs Unbroken
and 0:15 Break ONLY
[Masters – Sit Ups, 10 DB/KB Goblet Squats]