Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Snatch Complex (6 Rounds for weight)
Squat Snatch + Hang Squat Snatch
Set 1 – 1 Complex [70%]
Set 2 – 1 Complex [70%]
Set 3 – 1 Complex [70%]
Set 4 – 1 Complex [73%]
Set 5 – 1 Complex [73%]
Set 6 – 1 Complex [76%]
% based off 1RM Squat Snatch
[Rest 1:00-2:00 between sets]
WOD (2 Rounds for time)
Teams of 2
Alternating Full Complete WODs
[6:00 Cap Each]
For Times
9 Power Snatch
3 Rope Climbs
6 Power Snatch
2 Rope Climbs
3 Power Snatch
1 Rope Climb
9 Clean and Jerks
3 Rope Climbs
6 Clean and Jerks
2 Rope Climbs
3 Clean and Jerks
1 Rope Climb
No Rope Climbs? 9/6/3 Strict Pull Ups [Min assistance]
Weight – 75% of 1RM
RX+ = 125/185lbs
Masters –
3 Rounds
15 Double DB Hang Snatch
15 Ring Rows
3 Rounds
15 Double DB Clean and Jerk
15 Sit Ups
Extra Credit (No Measure)
Strict HSPU
12 Sets of Max Effort [-1]
[Rest 1:00 Between Sets]
RX + =
10 x 3 Banded Strict HSPU
[Rest as needed]