Train West Van – CrossFit
Barbell Warm Up W/Coach (No Measure)
Clean and Jerk
3 Sets
1 Hang Muscle Clean
1 Hang Power Clean
1 Front Squat w/4 Second Ecc
1 Split Jerk w/4 Second Catch
Every 1:00 x 10
2 Power Cleans + 1 Split Jerk
Bar – Light-Moderate, Mechanics Work
There should be no misses in training other than 1RM days
Front Squat + Back Squat (Weight)
Every 4:00 x 4
5 Front Squats
10 Back Squats
65-70% of Front Squat
Same weight for both, immediate transition upon racking the bar
Accessory (No Measure)
4 Rounds
15-20 Half Sit Up w/Medball
[Straight legs, arms always locked out, ball reaching to sky]
20 Seated Leg Extensions from Bench