Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine Ramp Up
Barbell Warm Up w/Coach
Snatch
Every 2:00 x 3
w/Empty Bar Only
3-5 Snatch Pull Unders
3-5 Pressing Snatch Balance
**Take this time in rest to get out weights to build
Every 1:00 x 10
1 Pause Pull Snatch
Pause at Knee on Pull, Pause in Catch for 3 Seconds
Build over 4-5 Rounds then stay consistent for the EMOM
No Misses 70-80%
Squat or Power
Snatch Technique
Teams of 2 (Time)
Teams of 2
4 Rounds for Time
30/40 Cal Bike
40 Wallballs [14/20]
30 Hang Power Snatch [55/75lbs]
RX+ = 5 Rounds
Intensity and intention here is HARD bike due to team WOD, and getting into quick Unbroken movements