Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Snatch Complex (Weight)
12:00 to Build to Heavy Complex
3 Snatches [Any Style]
2 Overhead Squats
1 Hang Squat Snatch
– This is a Re-Test from Mon Jul 22nd
WOD (Time)
– Staggering w/ partner sharing
– Faster Athlete First
3 Rounds
200m Run
15 Wallballs [14/20lbs]
15 Power Snatches [55/75lbs]
15 Toes To Bar
11/15 Cal Bike
[Rest 1:30]
– This is a Re-Test from Mon Jul 22nd
– If not able to cycle 55/75lbs in less than 2 sets, Use Dumbbell
– Stagger by 200m Run
– Aim for 90% effort on first 2 rounds, and 100% on final round
– Score is total time including the rest