Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Snatch (Weight)
3 Sets –
3 Snatch Grip Deadlifts
[2 Seconds Below the knee] +
1 Hover Power Snatch
EMOM x 10
1 Power Snatch
– Build from 50% to Moderate
RX+ = 2 Sets at each load [60,62,64,66,68%]
WOD (AMRAP – Rounds)
EMOM x 20
1] 8 Overhead Squats
2] 8-12 Burpees to Bar
3] 8 Thrusters
4] 8-12 Box Jump Overs
5] 0:45 Easy Bike Erg
– Focus on moving quick and efficiently through each station. Quality positions focus
RX+ = 95/135lbs
Ring Dip (No Measure)
3 Working Sets of 5 Reps
[Maintain 30X1 Tempo]
– Establish a challenging progression, whether this be light band, position or weighted, then hit working sets