Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Squat Clean + Front Squat (4 Rounds for weight)
Squat Clean + Front Squat
Front Squats are Multi Position Pause
5 Seconds at Quarter Squat
5 Seconds at Parallel
5 Seconds at Active Bottom Position
Set 1 – 1 Complex at 50%
Set 2 – 1 Complex at 53%
Set 3 – 1 Complex at 56%
Set 4 – 1 Complex at 59%
[Rest 1:30 between sets]
– Share bars, change weights
Strict Press (3 Rounds for reps)
Set 1 – Max Reps at Previous 5RM
Set 2 – Max Reps at 95% of 5RM
Set 3 – Max Reps at 90% of 5RM
If you missed last 2 weeks 5RM – Build to Heavy 5 for today
WOD (2 Rounds for time)
2 Sets for Times [High Effort]
4-3-2
Power Clean and Jerk [95/135lbs]
8-6-4
Burpee Box Jumps [20/24″]
RX+ = 125/185lbs, 24/30″
– Alternating with a partner of similar abilities complete 2 full rounds. Partner 1 Complete a full round, and rest while partner 2 completes
a full round