Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine of Choice
Barbell Warm Up w/Coach
10 Good Mornings
10 Romanian Deadlifts
10 Hang Muscle Clean
10 Hang Power Clean
[Pause in Catch, Squat Position, no Starfish or Lean back]
10 Front Squats
10 Low Hang Power Clean w/Slow Pull until Pass Knees
Power Clean (Every 0:25 x 8
1 Rep @ 70-75%
[Rest 2:00]
Every 0:25 x 8
1 Rep @ 75-80%
[Rest 2:00]
Every 0:25 x 8
1 Rep @ 80-85%)
Score – Record Heaviest Weight
If newer to lifting in this format – stick to lower %’s
Deadlift (Banded Deadlift
EMOM x 10
3 Reps @ 55-60%)
Accessory (No Measure)
4 Sets
50’/50′ Suitcase Carry
4-6 Eccentric Single Leg Hamstring Slider / Side
10/10 Single Leg RDL
[Or Swinging w/DB – See Video]