Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
– 10 Passovers
– 5 Behind the Neck Snatch Grip Press
– 5 Snatch Balance
– 5 Snatch Pull Unders from
Hang Muscle Snatch
– 5 High Hang Squat Snatch
– 5 Hang Squat Snatch
– 5 Squat Snatch
Snatch Complex (Weight)
12:00 to Build to Heavy Complex
3 Snatches [Any Style]
2 Overhead Squats
1 Hang Squat Snatch
WOD (Time)
– Staggering with a partner sharing equipment
– Faster athlete first
3 Rounds
200m Run
15 Wallballs [14/20lbs]
15 Power Snatches [55/75lbs]
15 Toes To Bar
11/15 Cal Bike
[Rest 1:30]
– If not able to cycle 55/75lbs in less than 2 sets, Use DB
– Stagger by 200m Run
– Aim for 90% effort on first 2 rounds, and 100% on
final round
– Score is total time including the rest
Extra Credit (No Measure)
2 Sets
3 x 3 Point Patrick Steps per side
[Rest as needed]
0:30 Clam Iso Hold per side
[Rest as needed]
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Extra Credit (Weight)
2 Sets
1:00 Face Up Chinese Plank
[Rest 0:30]
10 Front Squats 8/10 RPE
– 2nd Set Heavier but leave 2 Reps in the Tank
[Rest as needed]