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CrossFit – Tue, May 28

    Train West Van – CrossFit

    Barbell Warm Up w/Coach (No Measure)

    Hang Clean

    Every 1:15 x 12

    Sets 1-4

    1 Rep from Mid Thigh

    Sets 5-8

    1 Rep from Knee

    Sets 9-12

    1 Rep from Below Knee

    Technique focus today, Aim to Squat w/good mechanics

    Focus on full extension/driving with hips/strong catch/pull under the bar

    Gymnastics Test (Time)

    Max Effort

    Chin Over Bar Hold


    False Grip Chest To Ring Hold

    – If under 0:30, 2 Sets

    Back Rack Lunge

    In 10:00 only

    Work up to 10RM

    (5/side alternating) – Good form and mechanics, Maintain Control, Keeping Front Shin Perpendicular to Floor

    Nothing above 8/10 RPE – 5 reps per side, alternating

    Extra Credit (Time)

    For Time [6:00 Cap]

    100 V-Ups

    – Scale down to Sit Ups if needed if V-Ups break down too much