Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:10 Rest x 10
PVC/Dowel Passover
Sampson Stretch
Squat Hold Above Parallel
Snatch Grip Deadlift @4111
Groiner Stretch [0:10/0:10]
Power Snatch (Weight)
3 Sets w/Empty bar
4 Behind the Neck Push Jerks
[Snatch Grip]
-Working way into deeper catch each set
[0:30 between Sets]
4 Sets
1.1.1
65-75% of 1RM
[0:10 between reps, 2:00 between sets]
4 Sets
6 Touch and Go Power Snatch
[@ manageable weight]
Comp – 95/135lbs
AMRAP 10:00 (AMRAP – Rounds and Reps)
12 Wallballs [14/20]
10 Line Facing Burpees
AMRAP 10:00 (AMRAP – Rounds and Reps)
12 Wallballs [14/20]
12 Alternating DB Snatch
**Comp = 35/50