Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Power Clean + Split Jerk (Weight)
3 Sets of 1.1.1.1.1 [70-75%]
– Rest 0:20 between Reps
– Rest 2:00 Between Sets
Masters (Weight)
Hang Power Clean [Optional Jerk]
3 Sets of 1.1.1
– Between sets :
15 Scap Push Ups
10 Prone Snow Angels
WOD (4 Rounds for reps)
– Groups of 4, starting on different stations but all resting at the same time
Timer Set to 1:00 Work / 0:10 Rest for
group transition
EMOM x 20
1] Max Cal Row
2] Max Alternating DB Snatch
3] Max Box Jumps [20/24″]
4] Max Abmat Sit Ups
5] Rest