Train West Van – CrossFit
WOD (No Measure)
EMOM x 20-24
1] 1:00 Row [0:50]
2] 1:00 Bike [0:50]
3] 1:00 Ski [0:50]
4] 1:00 Rest
– Aim, 4-6/10 RPE today, should be sweating but able to still hold a conversation. Work on Rowing and Ski
technique
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Snatch
8 Sets
4 Reps @ 65%
3 @ 70%
2 @ 75%
1 @ 80%
4 Reps @ 70
3 @ 75%
2 @ 80%
1 @ 85%
All Snappy Solid singles
[Rest 2:00 Between Sets]
– Squat Snatch is our aim here, Power in Low Catch with hold in catch if Squat is not there yet
– If unsure on loading, 6-8/10 RPE throughout, should be zero misses