Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Power Snatch (Weight)
3 Sets
5 Second Snatch Grip Iso Pull
– Standing on Green Band or Pull Dowel into Low J-Hooks
[Rest 0:10]
1.1.1 Power Snatch @ 65%
[Rest 1:00]
*Focus is powerful hip extension, 0:05-0:10 between reps
Build from 65% but set terminates if you squat
WOD (AMRAP – Rounds and Reps)
Teams of 2 – Alternating Movements
20:00 AMRAP
12 Toes To Bar
15 Power Snatch
12 Pull Ups
15 DB Bench Press
12 Lateral Burpees Over Bar
Goal is Unbroken Movements
for everyone
RX+ = Movements must be unbroken
55/75lbs Barbell – DB’s 35/50
Extra Credit (No Measure)
3 Sets
12-15 Hollow Rocks
[Keep Reps Slow and Controlled]
15-20 Second Hollow Hold
[Rest 1:00]
12-15 Arch Rocks
[Keep Reps Slow and Controlled]
15-20 Second Arch Hold
[Rest 1:00]