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CrossFit – Thu, Oct 31

    Train West Van – CrossFit

    Warm Up – Coaches Choice (No Measure)

    Push Press

    Find 3RM for the Day

    – No more than 7 Jumps – Don’t Start off too light or too heavy

    – Take bar from Rack

    Front Squat

    Option 1

    Set 1 – 4 Reps @ 80%

    Set 2 – 3 Reps @ 85%

    Set 3 – 3 Reps @ 90%

    Set 4 – 2 Reps @ 92-94%

    [Rest as needed]

    Option 2

    6 Sets of 4 – Building

    [Rest as needed]

    – Work on Depth and position

    Extra Credit (No Measure)

    3 Sets

    12 Bent Over Row w/Horizontal Bands

    [Elbows pulling down and chest lifted up to target lats. 2121 Tempo] [See Video]

    10-12 DB Upright Rows / Side

    [2121 Tempo]

    12 Zottman Curls

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