Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Squat Clean + Front Squat (4 Rounds for weight)
Front Squats are Multi Position Pause
5 Seconds at Quarter Squat
5 Seconds at Parallel
5 Seconds at Active Bottom Position
Set 1 – 1 Complex at 50%
Set 2 – 1 Complex at 53%
Set 3 – 1 Complex at 56%
Set 4 – 1 Complex at 59%
[Rest 1:30 between sets]
Back Squat
Set 1 – 10 Reps at 60%
Set 2 – 8 Reps at 70%
Set 3 – 6 Reps at 75%
Set 4 – 4 Reps at 80%
[Rest as needed]
Front Squat
Maintain 41X1 Tempo
Set 1 – 5 Reps at 55%
Set 2 – 5 Reps at 60%
Set 3 – 5 Reps at 60%
Set 4 – 5 Reps at 65%
[Rest as needed]
Extra Credit
Push Press
3 Sets of 3 [75%]