Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Power Clean
From Mats/Blocks Below Knee
4 Sets of 2
– All Sets at 80-90%
– Focus on maintaining
tension through the longer pull of the power clean
– Beginners, work from the hang with no mats/blocks
Front Squat
3 Sets of 2
– 3 Second Pause at the bottom
of each rep
– at 85-90% of Week 1
or 75-85%
Sled Push (Weight)
Build to Max Weight for 30′
– Likely want to lead with 55lbs plates [Red 25kg plates]
Extra Credit (No Measure)
Accumulate 30 Assisted Pistols Per Side
[High Band Tension]
[For Quality]