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CrossFit – Fri, May 31

    Train West Van – CrossFit

    Barbell Warm Up w/Coach (No Measure)


    4 Sets

    Hang Muscle Snatch + 1-3 Drop Snatch


    – Must start with Knees, Hips, Ankles at full extension


    3 Sets @ 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]