Train West Van – CrossFit
Warm Up (No Measure)
Barbell Warm Up w/Coach
5-10 Good Mornings
5-10 Elbow Front Rack Pumps
5-10 Behind the Neck Press
5-10 Behind the Neck Snatch Press
5-10 Pressing Snatch Balance to Power Snatch Catch
5-10 Hang Power Snatch
Shoulder Press
5 Sets of 3 Reps
– 5 Second Pause at eye level
on the way up
– Build to a Heavy 3 over 5 Sets
WOD (3 Rounds for time)
Every 6:00 for 3 Rounds
[3:30 Cap on Each Set]
10/15 Cal Row
10 Burpee Box Jumps [20/24″]
10 Double DB Snatch
RX+ = 15/20 Cal Row, 35/50+lbs
– Alternating w/Partner Starting on 3:00
– Not an all out sprint, but a high effort
– Rowers inside of the rig facing TRAIN
– Boxes + Dumbbells Outside Rig
– RX+ should be looking at Sub 2:30 aim