Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Into
4 Sets
Hang Muscle Snatch + 1-3 Drop Snatch
[Building]
– Must start with Knees, Hips, Ankles at full extension
Snatch
3 Sets
1.1.1.1 @ 60-70% or 6/10 RPE
[Rest 0:20 between Reps, Rest 2:00 Between Sets]
– Pause 2 Seconds at the Knee
every Rep
Squat Snatch is the Goal – Lower Power if mobility restricts this
Bigger Classes, Share bars and alternate on rest
Back Squat
Build to a Heavy Single for the day
Not 1RM – Just a gauge on where strength is right now
If Coach says depth needs work,
build to Back Squat Single with a 2 Second Pause in the bottom
Extra Credit (Weight)
3 Sets
6/6 DB Bent Over Rows
[Rest 1:00]
0:15 Chin Over Bar Hold
[Rest 1:00]
6-8 Scap Circles Per Direction
[Rest 1:00]