Train West Van – CrossFit
Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Snatch (Weight)
5 Sets
1 Rep @ 84-90%
[Aim to build in each set,
ending around 90%]
[Rest 2:00 Between sets]
– Aim is Squat Snatch if possible or low catch Power if needed
WOD (3 Rounds for reps)
3 Sets [18:00]
EMOM x 3
1] 0:30 Max Power Snatches
2] 0:30 Max DB Box Step Ups [20″]
3] 0:30 Max Deadlifts [70%]
[3:00 Rest – Partner Goes]
Barbell for Snatch should be Light
Then add weight in rest for a heavier Deadlift
RX+ = 95/135lbs [65/95lbs for Masters]
35/50lbs DB’s [25/35lbs for Masters]
[Masters Option – Alternating DB Snatches, Reverse Lunges, Ski]