Train West Van – CrossFit
Run/Machine Progression Option Today
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Squat Clean Complex (Weight)
5 Sets
2 Clean Pulls + 1 Hang Squat Clean
– 2 x Warm Up Sets moderate load +
3 x Working Sets at 88%
– Clean Pulls perform as 1.1
[0:10 between]
Banded Deadlift (Weight)
4 Sets of 4
– 70% of Max Clean
– Perform as Clean Deadlift
– Moderate/Strong Band Tension but try to maintain speed at the top
Accessory (Weight)
3-4 Sets
Towel Grip KB Carry
for Max Distance
– In Alleyway, but try not to drop the KBs hard
– Rest as needed, pair up
Run/Machine Progression (3 Rounds for time)
5 Sets on Machine of Choice
0:10 Ramp Up
0:20 Threshold Effort [Hard but not Max]
0:30 Easy
3 Sets
600m Run
65/80 Cal Machine
600m Run [Increase Pace]
[Rest 5:00]
RX+ = Echo Bike