Announcements
Thanks to Everyone who came out to the Squamish Trip! For Everyone who missed out, we will arrange another trip next year [NOT in the middle of a sunny summer]
Those who attended will be billed on the CC on file this week
Added to the Additional Skill Work available to follow this week is Pull Up Strength.
This has been requested by a few of you, so it can be done in Open Gym.
Reminder of how to find the Skill Work – Go to WOD page, Click bar in the top Left Corner to select Additional Skill Work
Monday – Toes To Bar
Tuesday – Ring Muscle Up
Wednesday – Handstand Walk
Thursday – Pull Up Strength
Reminder 2 – If anyone has leftover Water bottles, they will be put aside near the back door, basic shaker cups will be put outside as they can stink
Please take any lost property from the bag upstairs this week and try not to leave stuff in the bag shelves
Have a great week!
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
16/24 Cal Bike
2 Rounds
200m Run
30 Deadlifts
24 Toes to Bar
16/24 Cal Bike
RX+ =
Hang Power Clean – 85/115lbs
Chest To Bar Pull Ups
Deadlift – 165/245lbs
Bike 24/36 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]