Train West Van – CrossFit
Warm Up (No Measure)
2 Rounds
20 Squats
10 Hang Power Cleans
10 Barbell Strict Press *
* [2nd Round, Thrusters]
10 Good Mornings
10 Sprawls
Squat Clean Thruster (Weight)
Within 10:00
5 Sets of 1.1.1 [70-75%]
[Rest 0:10 between reps]
[Rest as needed between sets]
WOD (5 Rounds for weight)
5 Sets
Progessive DT Intervals
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
[Rest 1:30 on Bike]
Start light and build
RX+ = 95/135, 105/155, 115/175, 125/195, 135/215
– We should only be touching the final 2 bars IF we are confident we can cycle it, stick to bar 2 or 3 if you wish
to practice cycling and are newer to this
Extra Credit (Time)
7 Rounds
16/20 Cal Row
1 Legless Rope Climb/Rope Climb OR
8 Strict Pull Ups
[1:30 Cap per round, reduce row cals or complexity of pulling movement if not finishing]