Train West Van – CrossFit
Warm Up (No Measure)
0:25 Work / 0:10 Rest x 6
Dowel Passovers
Dowel Overhead Squat Hold
Down Dog to Up Dog
Snatch
0:00-5:00
w/Empty Bar AMRAP Smooth Pace
3 Hang Power Snatch
3 Low Hang Squat Snatch
3 Overhead Squats w/Pause at Bottom
3 Snatch Grip Romanian Deadlifts
6 Cossack Squats
5:00 – 15:00
Build Squat Snatch to 90%
Back Squat
1 x 3
Build to a Max Effort Triple for the Day
– Max Effort means, strong triple for the day, not a 3RM
– If your Front Squats is Significantly Weaker than Back Squat, [Less than 80%] you can opt for Front squat
WOD (Time)
3 Rounds for Time [10:00 Cap]
25 Power Snatch [55/75lbs]
25 V-Ups
RX+ = Toes To Bar
Extra Credit (No Measure)
15:00 Bike at 6/10 RPE
Every 3:00 – 2-8 Bar Muscle Ups or 6-12 Strict Pull Ups
– All for Technique, Hollow Strict Pull Ups at hard progression and no failed BMUs