CrossFit – Tue, May 28

Train West Van – CrossFit

Barbell Warm Up w/Coach (No Measure)

Hang Clean

Every 1:15 x 12

Sets 1-4

1 Rep from Mid Thigh

Sets 5-8

1 Rep from Knee

Sets 9-12

1 Rep from Below Knee

Technique focus today, Aim to Squat w/good mechanics

Focus on full extension/driving with hips/strong catch/pull under the bar

Gymnastics Test (Time)

Max Effort

Chin Over Bar Hold

OR

False Grip Chest To Ring Hold

– If under 0:30, 2 Sets

Back Rack Lunge

In 10:00 only

Work up to 10RM

(5/side alternating) – Good form and mechanics, Maintain Control, Keeping Front Shin Perpendicular to Floor

Nothing above 8/10 RPE – 5 reps per side, alternating

Extra Credit (Time)

For Time [6:00 Cap]

100 V-Ups

– Scale down to Sit Ups if needed if V-Ups break down too much