Train West Van – CrossFit
Warm Up (No Measure)
10 Cossack Squats
10 Reverse Lunges
5 DB Hang Power Cleans
5 DB Front Squats
[Building]
x 3
DB Front Rack Deficit Reverse Lunge (4 Rounds for reps)
4 Sets of 0:30 Max Reps [25lb Plate]
– 1:00 Rest –
Athletes experienced with Lunges, move for Max Reps, Newer to the movement, control tempo and use as primer for WOD
WOD (Time)
Stagger with Partner by 3 Rounds
3 Rounds for Time
12 DB Box Step Ups
16 Box Jump Overs [20/24″]
[Rest 1:00 Before Next Part]
3 Rounds for Time
12 Double DB Power Cleans
16 Hand Release Push Ups *
[Rest 1:00 Before Next Part]
3 Rounds for Time
16 Alt DB Power Snatches
8 DB Strict Press **
– DBs for Strict Press Should Be HEAVY and in 1-3 Sets
RX+ = Double DB Box Step Overs
*Handstand Push Ups
**SHSPU