Train West Van – CrossFit
Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Snatch High Pull (Weight)
Every 0:15 x 20 [5:00]
1 Snatch High Pull [45-60%]
– focus here is on speed off the hips and high elbows
Snatch
6:00 To Build to Starting Weight
Every 2:00 for 3 Set
1 Snatch for Max Load
– Bar starts loaded with a weight you have hit before
– As Always, Squat is preferable
Accessory (No Measure)
EMOM x 9-12
1] 10 Supinated Barbell Rows
2] Wall Walk to 10 Shoulder Taps
3] 3-5 Each Of Y-T-Ws