Announcements
Greetings!
We are trialling removing 7pm on Tuesday and Thursday. There has not been a demand for it currently, with only 1 sign up for 2-3 weeks. We will re-asses before the summer and if we need to add 7pm back in, we are happy to do so!
Thank you all for understanding. Please let me know if you have any questions. Rob 🙂
Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Deficit Snatch Pull (Weight)
3 x 1.1.1 [0:10]
Build to 88% of Snatch
[Rest 2:00]
– Finish Tall with a slight shrug at the top, guide the bar up, don’t let the bar swing away
– Not a high pull, focus on leg drive into hip extension
Hang Power Snatch + Low Hang Power Snatch (Weight)
4 Sets [Sub 60%]
– Keep this light, stay sharp and focus on quick turnover
WOD (Time)
For Time [10:00 Cap]
30 Squat Snatches [77%]
– If you don’t have Squat Snatches, two options
A] EMOM x 10 – 1-3 Hang Squat Snatches working towards
depth and position
B] EMOM x 10 – 8 Overhead Squats w/Dowel or Bar + 10
Second Overhead Squat Hold
Front Squat
Build to Heavy Double
– No Misses, Heavy Double does not mean Max
Extra Credit (No Measure)
Strict HSPU / Piked SHSPU
4 Sets
1:30 AMRAP / 1:00 Rest
– Choose Challenging Progression, should be between 7-15 Reps
Banded Tricep Extension
3 Sets of 25