Train West Van – CrossFit
Squat Snatch
Every 2:00 x 6
Set 1 : 3 Reps [70%]
Set 2 : 3 Reps [70%]
Set 3 : 2 Reps [75%]
Set 4 : 2 Reps [75%]
Set 5 : 1 Rep [80%]
Set 6 : 1 Rep [80%]
– NOT TnG, Triples within 0:40, Doubles within 0:30
Clean Grip Deficit Deadlift (Weight)
5 Sets of 1.1.1
– 95-100% of Max Clean
– 31X1 Tempo
WOD (Time)
3 Rounds for Time
40 Wallballs
20 Single Arm DB Hang Clean and Jerks
200m Medball Run / DB Suitcase Carry
– Choose Suitcase Carry if you have ran a lot this week