Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
+ 5:00 to Warm Up to 70% of 1RM
Power Clean (4 Rounds for reps)
1:00 Work / 2:00 Rest x 4 [12:00]
Max Power Cleans [70% of 1RM]
– 3 Athletes per Bar if class is busy
– Aim to increase over 4 Sets
7-9-11-13 Example
Accessory (No Measure)
4 Sets
6-8 Single Leg Toes To Bar
[As Strict As Possible – Sub Alt V-Up]
Hollow Body Hold – Max Duration
12-15 Supinated Ring Rows
[2020 Tempo]
20-16-12-8 [Increasing weight]
Top to Bottom Arnold Press