Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Snatch Complex (Weight)
5:00 Build
Then
3 Sets
Power Snatch
Overhead Squat
Below Knee Hang Squat
Snatch
Overhead Squat
Squat Snatch
Overhead Squat
– Drop and reset after second Overhead Squat
Max of 3 Seconds between reps
– Build to 9/10 RPE for the day
Overhead Squat is not quite there yet
3 Sets
Power Snatch
Below the Knee Hang Power Snatch
Power Snatch w/4 Sec Lift off to Knee
Then
10 Dowel Overhead Squats to Challenging Depth
WOD (Time)
Alternating Full Rounds w/Partner
2 Rounds Each
8/12 Cal Bike
30-60 Double Unders
10-15 Toes To Bar
7/10 Cal Bike
2 Rounds Each
8/12 Cal Bike
7-10 Box Jumps
7-10 Shoulder to Overhead
7/10 Cal Bike
2 Rounds Each
8/12 Cal Bike
7 Front Squats
7 Hang Power Cleans
7/10 Cal Bike
RX+ Higher Rep Range + Echo Bike
Barbell – 105/155lbs
Extra Credit (No Measure)
2 Sets
0:10 Ring Support Hold
Max Reps Ring Dips
0:10 Ring Support Hold
[2:00 Rest]