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CrossFit – Mon, Jul 22

    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]

    RX+ = 4 Rounds

    – 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]

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