Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Squat Clean and Jerk
Set 1 – 1.1.1 [74%]
Set 2 – 1.1. [77%]
Set 3 – 1 [80%]
– under 0:10 between reps
[Rest as needed between sets]
WOD (3 Rounds for reps)
1:30 Work / 1:30 Rest x 3
9 Cal Echo Sprint Effort
Max Power Clean and Jerks
[70-75% of Max]
RX+ = 155/225lbs
– Goal is sustainable Clean and Jerks throughout
– Score is Clean and Jerks
Extra Credit (No Measure)
3 Sets
10 DB Goblet Curtsey Step Ups / Side
10 DB Goblet Cossack Squats / Side
10 Seated 90/90 Hip Swivels