Train West Van – CrossFit
Warm Up (No Measure)
Barbell Warm Up w/Coach
[with Dowel]
15 Passovers
5 Behind the Neck Press
5 Behind the Neck Press from Quarter Squat
5 Behind the Neck Press from Half Squat
5 Snatch Balance to Quarter Squat
5 Snatch Balance to Half Squat
5 Muscle Snatch Pull Under
5 Hip Hang Power Snatch
5 Hang Power Snatch
5 Power Snatch w/3 Second Lift off
Power Snatch
Build to Heavy Single or 1RM
Newer Athletes – 3RM Hang Power Snatch
WOD (AMRAP – Reps)
2:00 Work / 1:00 Rest x 6 [Alternating]
6 Toes To Bar
6 Burpees To Bar
6 Pull Ups
6 Hand Release Push Ups
– Fast turn over of movements.
Ensure we are not adding in extra transition
– Sub to Jumping Pull Ups – No Bands or rings
– Target is to stay within 5 reps of each interval each time
– Pace the beginning so that you can maximize output in later rounds
– Start Each Round At First Movement again
Extra Credit (No Measure)
3 Sets
30 Alternating V-Ups
[Rest 0:45 Between]