Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Power Clean
Every 1:30 x 10 Sets [15:00]
1.1.1 Power Cleans
[0:10 between singles]
Sets 1-2 [60%]
Sets 3-4 [65%]
Sets 5-6 [70%]
Sets 7-8 [75%]
Sets 9-10 [80%]
If unsure on %, build every 2 Sets but no fails
All reps should be smooth
and Technique Focused
– Clean Battery / Repeatability
WOD (Time)
2 Rounds for Time
30 Deadlifts
20 Hang Power Cleans
10 Front Squats
RX+ = 95/135lbs
Extra Credit (Weight)
Romanian Deadlift
4 x 8 [30X1 Tempo] [Building]
[Rest as needed]
– Tempo is the goal here, really working hamstrings and position in prep for upcoming Deadlift cycle