Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Snatch
EMOM x 9
1/2/3] 3 Position Snatch [Top down] [55%]
4/5/6] 2 Position Snatch [Top Down] [60%]
7/8/9] 1 Snatch
[65%]
3 Position – Above Knee, Below Knee, Floor
2 Position – Above Knee, Floor
Deadlift
EMOM x 10
1 Deadlift for Speed [65%]
Focus on speed of the lock out
Accessory (Checkmark)
3 Sets
6-8 KB Single Leg Romanian Deadlift / Side
[Rest as needed]
– If you can perform this safely with barefoot, this is a good option, focus on full foot contact w/floor
10 Rounds for Time
10 V-Ups Unbroken
or
15 Sit Ups AFAP