Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Clean Complex (Weight)
3 Deadlifts + 2 Hang Power Cleans +
1 Front Squat
Set 1 – Build
Set 2 – Build
Set 3 – Build
Set 4 – Build
Set 5 – 80%
Set 6 – 80%
[Rest 2:00 between sets]
– In 4 Sets, build to Heavy Complex,
+ 2 Drop Sets
Deadlift (Weight)
3 TnG Deadlifts +
3 Hand Release Deadlifts
5 Sets Building to 80-85%
[Rest as needed between sets]
Accessory (Weight)
Build to Heavy 3 Rep Weighted Pull Up
or
Find Challenging Progression for 3 Reps and perform 3-5 Drop Sets of 1-3 Reps
[Rest as needed]
RX+ = Weighted Rope Pull Up