Train West Van – CrossFit
Warm Up (No Measure)
Snatch Warm Up w/Coach
Snatch (Weight)
Snatch Pull + Squat Snatch
4 Sets of 3 [75-80%]
– Quick drop and reset between Snatch Pull and Squat Snatch
– 1 Rep = 1 Snatch Pull + 1 Squat Snatch, do this 3 times per set
– 0:10 Between reps
WOD (8 Rounds for reps)
4 Sets
1:00 Work / 1:00 Rest
8/10 Cal Row
AMRAP Thrusters IRT
4 Sets
1:00 Work / 1:00 Rest
8/10 Cal Bike
AMRAP Wallballs IRT
– Like last weeks workout with 0:20 sprints, working on movement speed today.
Focus on Fast Thrusters and Wallballs
– Goal is to learn to move fast while using less effort