Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Squat Clean + Shoulder to Overhead (3 Rounds for reps)
w/Partner
1:30 Squat Clean Thrusters
– 1:30 Rest – [Athlete B]
1:30 Hang Squat Clean + Push Jerk
– 1:30 Rest – [Athlete B]
1:30 Squat Clean and Jerk
– 1:30 Rest – [Athlete B]
Barbell should be Approx – 60% – 70% – 80% of 1RM Clean and Jerk.
None competitive athletes ensure the weight starts at 6/10 RPE and we build from there
The last round you should only be getting 4-6 Reps MAX
WOD (Time)
Teams of 2
3 Sets Each [Alt Full Sets]
8/10 Cal Bike
10 DB Front Squats
20 Bodyweight Walking Lunges
Into
3 Sets Each [Alt Full Sets]
8/10 Cal Bike
10 DB Front Rack Walking Lunges
15 Air Squats [AFAP]
AFAP = As Fast As Possible
RX+ = 35/50lbs
Extra Credit (No Measure)
3 Sets
1:00 Seated Compression
Seated Pike Compression
[1:00 Rest]
3 Sets
0:40 Max Knee Bent Hollow Rocks
[Rest 0:30]
0:40 Plank [Forearms]
[Rest 0:30]
1:00 Max V-Ups
[2:00 Rest]