Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Power Clean
EMOM x 10
3 Power Cleans [75%]
– Heavy Power Clean Cycling Work, Aim to get
the Cleans done in under 0:15
WOD (4 Rounds for reps)
4 Sets [21:30]
0:30 Max Strict Handstand Push Ups
– 0:30 Rest –
0:30 Max Double DB Power Cleans
– 0:30 Rest –
0:30 Max Wall Walks
– 0:30 Rest –
0:30 Max DB Front Rack Lunges
– 2:30 Rest –
– Can Partner Up for space IF needed
– Working on Speed of movements, aim to be working for the whole 0:30 at a fast pace
– Scale SHSPU to Box, Floor Piked to move for the full time, example, if your Max On the Wall is 2-3, come off
and move immediately into piked on floor
– Front Rack Walking lunges if we have space