Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine of Choice
20/20 Lateral Steps w/Hip Circle
30 Banded Good Mornings
20 Cossack Squats w/Pause in bottom
1:00 Wall Overhead Stretch
Enderton Squat Complex (Weight)
Every 2:00 x 5
1 Enderton FS Complex +
2 Front Squats
Start at 40-45% of Max and
Build
Enderton FS complex =
1 Pause Front Squat [3 seconds]
1 Double Bounce Front Squat
1 Front Squat
So this week is 5 Total Front Squats
Building to WOD weight (No Measure)
3 Rounds
8 Burpees Over Bar
3 Squat Clean and Jerks
[Building]
Rest as needed between
**Aim for 3-4 Seconds Per Rep on Burpee then pick bar straight up
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
**Fitness – 65/95lbs
**Comp – 110/165lbs