Train West Van – CrossFit
Warm Up (No Measure)
Barbell Warm Up w/Coach
Enderton Squat Complex (Weight)
Every 2:00 x 5
2 Enderton FS Complex
at 40% of Front Squat
– Front Squat w/3 sec Pause
– Front Squat w/Double Bounce
– Front Squat
– Start conservative as we add +1 Front Squat next week and start
building on Complex
-Accessory to Clean, Clean and Jerk, Thruster etc
-6 Squats total per round
WOD (Weight)
Every 3:00 for 4 Rounds
200m Run
6-4-2-2 Power Clean
Build over 4 Rounds to Heavy Double
Shorten run to ensure you make it back to the bar in 1:00-1:15
Accessory (No Measure)
4 Sets
0:40 Hollow Hold + Flutter kick
20 Russian Twist w/KB
0:30 Side Plank / Side