Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Snatch (Weight)
Pause Squat Snatch
In a 0:45 Window – Find Challenging 3 Reps w/2 Second Pause
at Knee on Each rep
– Sub Hang Power Snatch, Low Hang Power Snatch, Power Snatch if Squat Snatch is not on todays menu
– Clock will run for 0:45 Intervals for 18 Rounds, take as many
rounds as needed to load bar/rest
WOD (3 Rounds for reps)
Teams of 2
3:30 Work / 3:30 Rest x 3
One Athlete working for 3:30, then Switch and Restart AMRAP
8 Box Jump Overs [20/24″]
8 Alternating DB Snatch
1 Bar Muscle Up / Burpee Pull Up
8 Box Jump Overs
8 Alternating DB Snatch
2 Bar Muscle Ups / Burpee Pull Up
8 Box Jump Overs
8 Alternating DB Snatch
3 Bar Muscle Ups / Burpee Pull Up
Bar Muscle Ups / Burpee Pull Up Increase By 1
DB Snatch – Open Weights