Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Snatch
Slow Pull Snatch
6 Sets of 1 @ 68-84%
– Pause 2 Seconds at Knee
– All Reps for Quality with focus on patience off the floor
WOD (AMRAP – Rounds and Reps)
Teams of 4
Two Barbells Per team + 1 Bike
+ 1 Rower
AMRAP 10:00
2 Athletes Complete Full Rounds In Sync
10 Synchro Thrusters [55/75]
8 Cal Bike + 8 Cal Row
– Rest 3:00 –
AMRAP 10:00
2 Athletes Complete Full Rounds In Sync
10 Synchro Hang Power Cleans [85/115]
8 Cal Bike + 8 Cal Row
Extra Credit (Time)
Either
30 Reps for Time
– Catch, MUST lower with control to full
extension to count
OR
4 Sets
AMRAP – 1 – Band Assisted Strict Pull Up
[Rest 1:00]