Train West Van – CrossFit
Burgener Warm Up (No Measure)
Hang Power Snatch (Weight)
5 Sets
2 Building Sets of 5 [Cycling Practice]
3 Sets of 5 [Moderate Weight]
[Rest 1:00-1:30 Between all Sets]
Back Squat (Weight)
Set 1 – 6-8 Reps @ 65%
Set 2 – 6-8 Reps @ 70%
Set 3 – 4-6 Reps @ 80%
Set 4 – 4-6 Reps @ 80-85%
[Rest 2:00-3:00]
Accessory (No Measure)
3 Sets
0:45 Hollow Body Hold
[Rest 0:30]
8 Goblet Squats w/4222 Tempo
[Rest 2:00]
Maintain SLOW tempo down and hold for 2 seconds in active position, come up for 2 seconds and 2 seconds break at the top