Train West Van – CrossFit
Warm Up (No Measure)
2 Sets
10 Calf Raises
10 Ant Tib Raise
2 Sets
6-8 Reps of
Snatch Grip RDL
Hang Snatch Shrugs
Hang Muscle Snatch
Low Hang Power Snatch
Hang Squat Snatch
Snatch
Every 1:30 x 9
2 Sets as Primer
Snatch Balance + 2 Overhead Squats
Then
7 Sets Building
1 Snatch
– Build to 70-85%
No Overhead
Every 1:30 x 9
8 Bench Press
8 Shoulder Taps
WOD (Time)
3 Rounds for Time [15:00 Cap]
21 Deadlifts [125/185]
42 Abmat Sit Ups
200m Run
– Barbell weight should be unbroken first round