Train West Van – CrossFit
Warm Up (No Measure)
Squat Warm Up w/Coach
Back Squat
Option A –
Set 1 – 5 Reps @ 75%
Set 2 – 5 Reps @ 80%
Set 3 – 3 Reps @ 90%
Set 4 – 2 Reps @ 95%
Set 5 – 1 Rep @ 97-103%
[Rest 2:00]
Option B –
Build to Heavy Single for Day
Some athletes thrive off building through %. Some are better off building by feel
WOD (AMRAP – Reps)
10:00 AMRAP
10 Clean and Jerks
[Rest 1:00]
10 Clean and Jerks
[Rest 1:00]
10 Clean and Jerks
[Rest 1:00]
AMRAP Clean and Jerks
Weights should be 45%, 65%, 75%, 80%
RX+ = 95/135lbs, 135/185lbs, 155/225lbs, 175/245lbs
Masters =
10 DB Clean and Jerks
10 Sit Ups
10 Cal Bike
Extra Credit (No Measure)
EMOM x 12
1] 0:40 Max Strict Chest To Bar /
Pull Ups
2] 0:40 Max Strict Deficit HSPU / Deficit Push Ups
– Goal is to choose challenging Strict Progression of both pulling and pushing, be smart and break it up
from the first minute