Train West Van – CrossFit
Warm Up (No Measure)
Group Mobilizing w/Coach
Snatch Primers (No Measure)
3 Sets
0:10 Snatch Isometic Pull under J-Cups or w/Green Band
[Rest 0:30]
5 Seated Vertical Jumps
Opening the hips
[Rest 1:30]
Snatch (Weight)
8 Sets
Snatch Lift Off + Snatch + Overhead Squat
[68-84%]
– Hold 1 Second when 2″ off Floor
– Unsure on %? Start at 5/10 Effort and Build, aim for no missed Reps
Accessory (No Measure)
4 Sets
10 Bent Over Rear Delt Flies [SLOW]
[Rest 1:00]
50’/50′ Bottoms up KB Walk
[Rest 1:00]
Extra Credit (No Measure)
400m KB Suitcase Carry
– Switch Hands Every 100m
– Use Alleyway x 2