Train West Van – CrossFit
Warm Up (No Measure)
Barbell Warm Up w/Coach
10 Romanian Deadlifts
10 Hang Muscle Cleans
8 Clean Pull Under to Above Parallel
8 Hang Power Cleans
6 Power Cleans from Below Knee
6 Power Cleans w/3 Second Lift off
Power Clean (Build to 3RM
[0:10-15 Between Reps Only]
[NOT Touch and Go])
Newer athletes practice sets of 3 Hang Power Clean, working on hip extension and correct catch position
Alternating Intervals x 10 (AMRAP – Reps)
1:00 Work / 1:00 Rest x 10
[Fitness]
5 Pull Ups
5 Lateral Burpees Over Bar
AMRAP Clean and Jerk
5 Ring Dips
5 Lateral Burpees Over Bar
AMRAP Alt DB Snatch
[Comp]
4 Ring Muscle Ups
8 Bar Facing Burpees
AMRAP Clean and Jerk [95/135]
4 Bar Muscle Ups
8 Bar Facing Burpees
AMRAP Power Snatch [95/135]
**Score is Number of Snatches + Clean and Jerks combined as reps