Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Squat Clean + Front Squat (Weight)
Front Squats are Multi Position Pause
5 Seconds at Quarter Squat
5 Seconds at Parallel
5 Seconds at Active Bottom Position
4 Sets – 1 Complex at 60%
– Share bars, change weights
Back Squat
Set 1 – 8 Reps at 65%
Set 2 – 6 Reps at 75%
Set 3 – 6 Reps at 80%
Set 4 – 6 Reps at 85%
Front Squat
Maintain 41X1 Tempo
Set 1 – 5 Reps at 65%
Set 2 – 5 Reps at 70%
Set 3 – 5 Reps at 75%
Set 4 – 5 Reps at 80%
[Rest as needed]