Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Snatch Complex (Weight)
5:00 Warm Up
Every 2:30 for 4 Rounds
3 Snatch Pulls +
2 Hang Squat Snatches
– 80-85% of last weeks complex
or 8/10 RPE
Newer Athletes – 3 Snatch Pulls
+ 3 Hang Power Snatches
+ 10 Dowel Overhead Squats for Quality
WOD (Time)
Teams of 2
2 Rounds
200m Run
30 Hang Power Cleans
24 Pull Ups
12/16 Cal Bike
2 Rounds
200m Run
30 Deadlifts
24 Toes to Bar
12/16 Cal Bike
RX+ =
Hang Power Clean – 85/115lbs
Chest To Bar Pull Ups
Deadlift – 165/245lbs
Bike 16/24 Cals
Extra Credit (Weight)
3 Sets
7-9 Barbell Hip Thrusts
[Go to weight that you only
have 2 reps left in tank]
[Rest 1:00]
10 Strong Band Hamstring Curls
[Rest 1:00]