Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Power Snatch
Every 2:00 for 5 Rounds [10:00]
1.1.1 Power Snatch [65-70%]
– Drop and Reset between reps
– Same loading as last week, fast under the bar
WOD (8 Rounds for time)
Every 1:30 x 4
5 Row Strokes for Max Cal/Hr
Every 1:30 x 8 [Alternating] [12:00]
1] 10/14 Cal Row
2] 14 Bar Facing Burpees
– Cap Burpees at 1:00
– Pair up, rowers in rig, Bars spaced to allow BFB
– Row As Hard as you can without compromising technique