Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Snatch (Weight)
0:00-5:00
w/Empty Bar
5 Hang Power Snatch
5 Low Hang Squat Snatch
w/Pause In Catch
5 Snatch Grip Romanian Deadlifts
6 Overhead Reverse Lunges
5:00 – 15:00
Build Snatch to 92%
– Looking for Squat Snatch if Possible
WOD (No Measure)
25:00-30:00 AMRAP
Stagger with Partner / Partners
15 Cal C2 Bike
10 Cal Ski
5 Shuttle Runs
OR
12 Cal Echo Bike
10 Cal Row
100m Run
Aim for Zone 2 Pace – this should be 60% effort and you should be able to talk in a full sentence
– Set up with Bike/Ski in a Lineup at back of gym to
allow for Shuttle Space for 5 Athletes
[Can also go under the rig – for this with C2/Ski by the stairs]