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CrossFit – Wed, Mar 19

    Train West Van – CrossFit

    Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)

    Squat Clean and Jerk

    4-6 Warm Up Sets,

    Pause in the Jerk

    Catch Position

    Then

    1 Rep [80%]

    1 Rep [83%]

    1 Rep [85%]

    [Rest as needed between sets]

    WOD (Time)

    For Time [12:00 Cap]

    10-8-6-4-2

    Power Clean and Jerk [75%]

    Alternate with Partner – Partner on Bike working at 70-80% Effort

    RX+ = 125/185lbs

    Athlete A – 10 Clean and Jerks, then bike while Athlete B completes 10 Clean and Jerks, etc

    Barbell should feel heavy, do NOT sandbag the bike, go at a pace that will ensure the barbell is not easy

    Accessory (No Measure)

    3 Sets

    10/10 Single Leg DB Glute Bridge

    10/10 Dumbbell Suitcase

    ATG Split Squats

    10 Seated 90/90 Hip Swivels

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