Train West Van – CrossFit
WOD (Checkmark)
16:00 EMOM
1] 6/8 Cal Bike
2] 6/8 Cal Row
3] 10 Banded Dislocates
4] 8 Power Snatches
– Increase Bike and Row by 2 Cals per round if you can [Stay under 0:50]
Overhead Squat
5 Sets of 3 w/Empty Bar
– 5 Seconds Down, 2 Second Pause, Fast Up
Power Snatch
EMOM x 8
3-5 Touch N Go Power Snatches
– Rx Weight is 135/95lbs
– Use a Weight you feel comfortable with and Technique does not break down
Squat Snatch
5 Sets of
1.1.1 Squat Snatch
[Rest 0:10-15 between Reps and as needed between Sets]