Train West Van – CrossFit
Warm Up (No Measure)
6-12-18
PVC/Dowel Passover
Bottoms Up KB Snatch / Side
Squatting T-Spine Rotation
Power Snatch (Weight)
3 Sets w/ Empty Bar
4 Behind the Neck Push Jerks
[Snatch Grip] -working way into deeper catch each set
[0:30 between sets]
4 Sets
1.1 75%-80% of 1RM
[0:15 between reps, 2:00 between sets]
4 Sets
8 Touch and Go Power Snatch @ manageable weight
1:00 Ski / 1:00 Bike
**Comp – 95/135lbs
WOD (Time)
Teams of 3 Relay Style
12 Rounds for Time [4 Each]
10 Shuttle Runs
15 Unbroken Thrusters
*Shuttle 25′ out and back
**Comp = 80/115lbs