Train West Van – CrossFit
Group Stretch w/Coach (No Measure)
Longer Mobility due to Lifting Day
+ Activation
Front Squat
Build to Heavy 4
Front Squat
AMRAP 4:00
Sets of 4 Front Squat [70%]
RX+ = Overhead Squats [70%]
– Come from rack, go in heats
Deadlift
Hand Release Deadlift
3 Sets of 1.1
[Rest 2:00 Between Sets]
– no % aim, just build to Moderate for today [7/10 RPE]
– Intent is to maintain strength in current open cycle
Every 0:30 x 4
5 Deadlifts [62-65%]
[Rest 3:00]
x 3 Sets
Drop to 3-4 Reps last round + Slightly increase weight
Extra Credit (No Measure)
4 Sets
2:00 Row
2:00 Bike
2:00 Ski
2:00 Rest
– Aim, 4-6/10 RPE today, should be sweating but able to still hold a conversation. Work on Rowing and Ski
technique