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