Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Snatch
Snatch Balance
3 Sets of 2
– Keep LIGHT
– Pause 3 Seconds in the hole
– Stay connected to the bar and actively Push body down, Snatch is not a ‘drop’ as much as its a pull body
under the bar
Squat Snatch
3 Reps [74%]
3 Reps [74%]
2 Reps [78%]
2 Reps [78%]
1 Rep [80-82%]
1 Rep [80-82%]
[1:30 Rest]
WOD (AMRAP – Rounds and Reps)
AMRAP 7:00
10 Power Snatches [55/75lbs]
10 Pull Ups
RX+ = Chest To Bar
– Be prepared for a lot of grip fatigue, for most, break the reps early.
10’s are always tempting to do unbroken but this can break down fast.
For most, breaking early will
be the best strategy
Extra Credit (No Measure)
Strict HSPU
EMOM x 4
2-3 Reps at Most Challenging Progression
2 Sets
2:00 Max Reps – Strict OR Piked HSPU
[1:00 Rest]
2 Sets
Standing DB Arnold Press
[2211 Tempo] [8/10 RPE]
[Rest 1:30]