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Home ยป News ยป CrossFit – Tue, Mar 26

CrossFit – Tue, Mar 26

    Train West Van – CrossFit

    Warm Up (No Measure)

    Barbell Warm Up W/Coach

    Squat Clean (5 x 1 Building)

    Every 1:15 x 3

    2 Hang Muscle Clean

    2 Front Squat w/3 Sec Pause

    1 Tall Clean

    Every 1:15 x 5

    1 Power Clean + 1 Squat Clean

    Every 1:15 x 5

    1 Squat Clean

    Newer athletes – Stick to 6/10 RPE and work on mechanics

    More experienced athletes, Build over 10 Rounds

    If you have to ask what a Squat Clean is, Don’t Build ๐Ÿ™‚

    Front Squat + Back Squat (Weight)

    Goal for next 2 Weeks is to perfect both positions, full depth upright position and ensure we are moving well with intention before we move to a Conjugate block for 3 Months

    Every 3:00 x 5

    4 Front Squats

    8 Back Squats

    65-70% of Front Squat

    Same weight for both, immediate transition upon racking the bar

    Extra Credit (No Measure)

    3 Rounds

    0:20/0:20 Single Leg Wall Sit

    30 Banded Hamstring Curls