Train West Van – CrossFit
Warm Up (No Measure)
Group Mobilization w/Coach
Front Squat
Set 1 – 5 Reps [65%]
Set 2 – 4 Reps [75%]
Set 3 – 4 Reps [80%]
Set 4 – 4 Reps [80%]
[Rest as needed]
Clean and Jerk
Set 1 – 2-3 Reps [80%]
Set 2 – 2 Reps [82%]
Set 3 – 2 Reps [84%]
[Rest 3:00]
– Not TnG, Quick Reset between reps
Deadlift (AMRAP – Rounds and Reps)
Starting at 90% of Last 3RM Hand Release Deadlift
Perform 1 Rep
[Rest 0:45]
Perform 2 Reps
[Rest 0:45]
Perform 3 Reps, and So on until we reach a 9/10 RPE or form/speed is starting to drop
Touch and Go Allowed