Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Split Jerk
OR
Within 12:00
3-3-3-3-3-3
Build as able but stick to moderate weights – Working
on mechanics over load
Split Jerk
Choose Either
Within 12:00
Build to Heavy Single w/1 Second Pause in Dip
WOD (AMRAP – Reps)
4:00 AMRAP
7 Strict Handstand Push Ups
7 Bar Facing Burpees
2:00 Rest
2:00 AMRAP
Wall Walks
4:00 Rest
4:00 AMRAP
7 Shoulder To Overhead
7 Lateral Burpees Over Bar
2:00 Rest
2:00 AMRAP
Wall Walks
6 x 4:00 Timers – Stagger start with Partner sharing same space
– Everyone starts at Strict HSPU
– Upper Endurance Work, with likely harder breathing due
to the burpees and Barbell
– Stick to a pacing plan, do not go out at 95% pace as
its 20:00 disguised as 4:00 stints
RX+ = 105/155lbs
Extra Credit (No Measure)
3 Sets
15 Seated Pike Leg Lifts
[Rest 0:30]
20 V-Ups
[Rest 1:30]