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 🙂
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