Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Hang Clean
Using the same blocks format as previous weeks
18:00 Timer
Build to Tough Single from Hang Position Above Knee
– at 9:00 –
Switch to Clean from Blocks at Knee or Just Below and Build to Tough Single
– Score Heaviest Lift and Note Position
WOD (Weight)
3 Sets
6 Sandbag Squats or KB Goblet Squats [Heavy] [3030 Tempo]
[Rest 0:30]
24 Alt Jumping Lunges
[Rest 0:30]
24 Overhead Squats
[Rest as needed]
Intent is Squat Endurance, the same as Last Tuesday
Expect more dense squat based movements to focus on building leg endurance
– Goal this week is unbroken
movements – choose loading to accomplish this
RX+ Hold DBs when performing Jumping Lunges
55/75lb Overhead Squat
Accessory (No Measure)
3 Sets
1:00 Wall Sit
[Rest 1:00]
1:00 Banded Hamstring Curls
[Rest 1:00]
Extra Credit (No Measure)
3 Sets
1:00 Seated Compression
[1:00 Rest]
3 Alternating Sets
0:35 Max Bent Knee Hollow Rocks
[Rest 0:30]
0:35 Forearm Plank
[Rest 0:30]
0:35 Max V-Ups
[Rest 2:00]