Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Snatch (Weight)
Snatch Pull
3 Sets of 1.1.1 [2 Seconds below Knee]
[Rest 0:10 between reps]
– Build to 100% of What you are looking to build to in the
next part
Power Snatch
EMOM x 10
1 Rep – Building to 8/10 RPE
Back Squat
5 Reps [75%]
3 Reps [80%]
1+ Reps [85%]
[Rest as needed]
[AMRAP -3 for last set]
WOD (AMRAP – Reps)
EMOM x 12
– Working at Increasing effort, start at 5/10 Effort and
increase every round
1] 0:40 Alternating DB Snatch
2] 0:40 Shuttle Runs [15/15′]
3] 0:40 Wallballs