Announcements
Train West Van – CrossFit
Warm Up (No Measure)
2 Sets
10/10 Cossack Squats
10/10 Single Leg Romanian Deadlifts
0:30 Squat Hold
Find Partner for WOD
Back Squat
5 Sets of 2 [90%]
– 5 Second Pause in the Bottom
– 90% of Week 1 Pause Squat or 80%
of all time max
WOD (Time)
For Time [12:00 Cap]
30 Clean and Jerks [65/95lbs]
30 Lateral Burpees Over Bar
30 Power Snatches
– Weight is lowered to preserve intensity of the workout
– Quick singles after a faster start and stay close to the bar
Extra Credit (Weight)
3 Sets Per Leg
6 DB Rear Foot Elevated Split Squats – Heavy
into
6 Rear Foot Elevated Split Squat Pulses Heavy