Skip to content
Home » News » CrossFit – Tue, Mar 5

CrossFit – Tue, Mar 5

    Train West Van – CrossFit

    Warm Up (No Measure)

    Barbell Warm Up w/Coach

    Starting with PVC/Dowel, moving through all positions then moving to Empty Bar

    Snatch (Weight)

    Every 1:30 x 10

    [Recommend Alternate w/Partner]

    1 Segmented Snatch Pull

    3 Hang Snatch

    Keep Barbell Light – No Misses

    Reminder – Missing often ingrains BAD habits and loss of confidence
    A lot of new lifters in classes lately. Opt for Powers for newer lifters

    yet to gain ROM for Squat Snatch, otherwise Squat Snatch is aim

    WOD (Time)

    Teams of 2

    Divide Work Evenly – One Athlete Working at a time

    90/60 Cal Row

    8 Rounds

    [Alt Movements w/Partner]

    10 Hang Power Snatch [55/75lbs]

    3 Wall Walks

    5/7 Cal Bike

    [Rx + = 15 Hang Power Snatch + Echo Bike]