Train West Van – CrossFit
Warm Up (No Measure)
2 Sets
5-6 Empty Bar Hang Muscle Cleans
5-6 Empty Bar Strict Press
5-6 Empty Bar Hang Power Cleans
5-6 Empty Bar Push Press
5-6 Empty Bar Zombie Squat
[3111 Tempo]
Squat Clean and Jerk
3 Singles at 70% [0:10 Between]
2 Singles at 75% [0:10 Between]
1 Single at 80%
Rest as needed between sets
WOD (6 Rounds for reps)
3 Sets [30:00]
0:00 – 2:00
15/20 Cal Row
AMRAP Burpee Pull Ups
– 0:30 Rest –
2:30 – 4:30
15/20 Cal Row
AMRAP Burpee Box Jump Overs
– Rest 5:00 –
[Partner Starts at 5:00]
– This is 4:00 of Close to Max Effort work, if you don’t feel you need the 5:00 rest, Row Harder
RX+ = Ring Muscle Ups, 20/24″ Box
Extra Credit (4 Rounds for reps)
2 Sets
Max Effort Strict Ring Dips [-1]
[0:30 Rest]
Max Effort Strict Ring Pull Ups [-1]
[Rest as needed]