Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Moving through Clean + Variants
Jerk + Variants
Clean and Jerk (2 Rounds for weight)
3 Sets
1 Muscle Clean + 1 Hang Muscle Clean + 2 Tall Cleans
– Build to a Moderate Set, focusing on
speed under the bar on the Tall Cleans
[Rest as needed]
3 Sets
2 Jerk Drives +
2 Split Jerk [pause in dip and catch] +
2 Split Jerks
– Build to a Moderate Set, focusing on Footwork
[Rest as needed]
WOD (Weight)
EMOM x 10
1] 1.1.1.1.1 Power Clean
2] 3 Wall Walks
– Power Clean should be 50-70%, focusing on fast Singles
RX+ = 125/185lbs + 5 Wall Walks