Train West Van – CrossFit
Warm Up (No Measure)
20 PVC/Dowel Passovers
200m Run
20 PVC/Dowel Passovers
Barbell Warm Up W/Coach
Snatch (Weight)
Every 1:00 x 10
1 Segmented Snatch Pull
1 Hang Snatch
2 Overhead Squats
Keep Barbell Light – No Misses
Segment Snatch Pull
A lot of new lifters in classes lately.
Opt for Powers for Newer Lifters
yet to gain ROM for Squat Snatch
WOD (AMRAP – Rounds and Reps)
AMRAP 17:00
20 Pull Ups
30 Hang DB Snatch
40 Wallballs
400m Run
RX+= Chest To Bar Pull Ups 35/50lb DB
Goal is 3 Rounds +
Ensure Pull Up progression and Weights match this aim
Switch sides on Hang Snatch anytime but keep it even