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CrossFit – Tue, Aug 6

    Train West Van – CrossFit

    Barbell Warm Up w/Coach (No Measure)

    Snatch Complex (Weight)

    5:00 Build

    Then

    3 Sets

    Power Snatch

    Overhead Squat

    Below Knee Hang Squat

    Overhead Squat

    Squat Snatch

    Overhead Squat

    – Drop and reset after second Overhead Squat

    Max of 3 Seconds between reps

    – Build to 9/10 RPE for the day

    Overhead Squat is not quite there yet

    3 Sets

    Power Snatch

    Below the Knee Hang Power Snatch

    Power Snatch w/4 Sec Lift off to Knee

    Then

    10 Dowel Overhead Squats to Challenging Depth

    WOD (Time)

    Alternating Full Rounds w/Partner

    2 Rounds Each

    8/12 Cal Bike

    30-60 Double Unders

    10-15 Toes To Bar

    7/10 Cal Bike

    2 Rounds Each

    8/12 Cal Bike

    7-10 Box Jumps

    7-10 Shoulder to Overhead

    7/10 Cal Bike

    2 Rounds Each

    8/12 Cal Bike

    7 Front Squats

    7 Hang Power Cleans

    7/10 Cal Bike

    RX+ Higher Rep Range + Echo Bike

    Barbell – 105/155lbs

    Extra Credit (No Measure)

    2 Sets

    0:10 Ring Support Hold

    Max Reps Ring Dips

    0:10 Ring Support Hold

    [2:00 Rest]