Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Hang Squat Clean (Weight)
Set 1 – 3 Reps
Set 2 – 2 Reps
Set 3 – 1 Rep
Set 4 – 1 Rep
Set 5 – 1 Rep
– Start from 65% and build to 80%
Back Squat
Set 1 – 5 Reps at 70%
Set 2 – 5 Reps at 75%
Set 3 – 3 Reps at 80%
Set 4 – 2 Reps at 85%
Set 5 – 1 Rep at 90-95%
Front Squat
– Maintaining 21X1 Tempo
Set 1 – 5 Reps at 70%
Set 2 – 4 Reps at 70-75%
Set 3 – 4 Reps at 70-75%
Set 4 – 4 Reps at 70-75%
Extra Credit (No Measure)
5 Sets
8-10 Second Sprint Uphill
Walk Back Down is Rest