Train West Van – CrossFit
5:00 Barbell Warm Up w/Coach [Dynamic] (No Measure)
Snatch (1×1)
10:00 to Build to
Moderate-Heavy Snatch
[Ideally – Squat Snatch, or low Catch Power Snatch]
[Technique over Weight always]
RX+ = Squat Snatch 80-83%
WOD (AMRAP – Rounds and Reps)
2 Rounds
4:00 AMRAP
12 Front Squats*
4 Wall Walks
– 4:00 Rest –
4:00 AMRAP
9 Thrusters
35 Double Unders
– 4:00 Rest –
RX+ = *Overhead Squats 65/95lbs
– Sharing Space and Bar w/Partner, changing on 4:00 Intervals
Extra Credit (No Measure)
3 Sets
20 Wall Facing Shoulder Taps [Controlled]
[Rest 1:30]
1 Set
Wall Facing Handstand Hold for Max Duration