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CrossFit – Tue, Jul 30

    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]