Train West Van – CrossFit
Warm Up (No Measure)
Snatch Warm Up w/Coach
Power 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
No Overhead? (No Measure)
Every 2:00 x 6
10/10 Bench/Box Supported DB Rows
15 Band Pull Aparts
– Increase Weight from Last week IF possible
WOD (2 Rounds for time)
For Times [High Effort]
w 2 Parters 1:2 Work/Rest
2 Full Rounds Each
6-4-2
DB Squat Clean Thrusters
Burpee Box Jump Overs
Complete the full WOD, then rest as partner goes, then repeat
RX+ = 35/50lbs, 20/24″