Train West Van – CrossFit
Warm Up (No Measure)
Squat Mobility w/Coach +
10 Air Squats
10 Narrow Stance Squats
10/10 Cossack Squat [Controlled]
Front Squat (Weight)
4 Sets
Jumping Back Squat [35/45lbs]
1.1.1 [Reset between each rep]
– Jump as high as you can, land soft
[Rest as needed]
Pause Front Squat
4 Sets of 3 [65-75%]
[Rest as needed – No Bounce out of hole]
WOD (Time)
‘Diane But Deeper’
For Time
21-15-9
Deadlift
DB Strict Press
DB Push Press
RX+
Deadlift [155/225]
Deficit HSPU [2″]
– In order to challenge ourselves overhead, choose moderate weight for the Strict Press if unable to do HSPU. Use DB’s today over Gymnastics Progression as we
did Push Ups Wednesday and should be challenging our overhead position and strength today