Train West Van – CrossFit
Warm Up (No Measure)
0:00 – 3:00
1 Round
8 Reps
Romanian Deadlift
Deadlift
Hang Muscle Clean
Front Rack Elbow Pumps
Hang Power Clean
Hang Squat Clean
4:00-6:00
EMOM
3 Hang Squat Cleans + 6 Strict Press
– Build [Limited by strict press, work on moving under the bar fast]
10:00 Work / 2:00 Rest
Shoulder Press
10:00 to Build to 1RM Strict Press
Hang Clean
10:00 to Build to 1RM Hang Squat Clean
WOD (AMRAP – Rounds and Reps)
6:00 AMRAP
6 Double DB Ground to Overhead
6 Burpees Over DBs
– G2OH can be Double DB Snatch or Clean and Jerk
RX+ = 35/50