Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Clean Warm Up (Checkmark)
w/Empty bar
2 Sets
3 Clean Pulls + 3 Hang Muscle Cleans
+ 3 Hang Power Cleans + 3 Push Jerks
Barbell Cycling (Weight)
E2MOM x 6
Power Clean + Hang Power Clean + Push jerk
Building to a smooth heavy but technically sound set
Rowing Technique Practice (Checkmark)
WOD (3 Rounds for reps)
3 Sets [18min]
0:00-2:00
Max Unbroken Hang Clean and Jerk [135/95lbs]
2:00-4:00
500/400m Row
4:00-6:00
Rest