Train West Van – CrossFit
Warm Up (No Measure)
Coaches Choice
Deficit Snatch Pull (Weight)
3 x 1.1.1 [0:10]
Build to 85% of Snatch
[Rest 2:00]
Power Snatch (2 Rounds for reps)
2 Sets
2:00 AMRAP
Singles at 70%
[3:00 Rest]
– Can Stagger w/Partner – Start 1:00 into Rest
– Goal is 12-20 Reps per Set
Overhead Squat
10:00 Tech Practice
– Squat Therapy
– Tempo Overhead Squat to challenging position + hold
OR
RX+ = Build to Heavy Triple
Extra Credit (No Measure)
1:00 Row
1:00 Echo
1:00 Ski
1:00 Rest
x8 Sets
Sets 1-4 = 3-5 RPE
Sets 5-8 = 5-8 RPE