Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Squat Clean from Blocks (Weight)
7 Sets of 1.1
[0:10 Between Reps]
[Rest 1:30 between Sets]
Blocks – Stack Mats so barbell is set up just below knee
Partner up for this, 1:30 rest gives time for 2 weight changes if needed
Back Rack Lunge (Weight)
1-2 Warm Up Sets then
3 Sets
10/10 Per Side
8/8 Per Side
6/6 Per Side
Aim for Similar Loads as last week, 9/10 RPE on Last Set
Accessory (Checkmark)
3 Sets
6 Goblet Squats [3030 Tempo]
[Rest 0:30]
24 Alternating DB Front Rack Reverse Lunges
[12 per leg]
[Rest 0:30]
24 Unbroken Barbell Thrusters
[35-55lbs, 45-75lbs]
[Rest 3:00]