Announcements
Train West Van – CrossFit
Warm Up (No Measure)
Barbell Warm Up – Moving through Clean and Jerk Positions
Deadlift
Hand Release Deadlift
– 6 Full Seconds Pause at Knee
5 Sets of 2 Reps
[Rest 2:30 between]
– Building to Heavy 2
Handstand Push Ups (No Measure)
Kipping
3 Kick to Handstand – Lower to Tripod, bring legs down to load for kipping, w/coach or spotter, Practice Kip
but ONLY if you can lower to correct Headstand
8:00 Practice w/Coach
OR
8:00 SHSPU Practice
All Athletes
3 Sets
0:35 Max 3-Point Piked HSPU or Wall SHSPU
[Toes on floor]
[Rest 0:15]
0:35 Max Barbell Z-Press
[Rest 2:00]
Partner Up – 6:00 Cap on Grace
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#