Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:10 Rest x 10
Walking Floor Sweep
Plank Walk
Squat Hold
Snatch Grip Deadlift
w/4 Second Eccentric
Empty Bar Thruster
Snatch Grip Deadlift (Every 3:00 x 4
6 Reps w/42X1 Tempo
@ 80% of Snatch
Ensure we are lifting with Snatch Technique and not just a Snatch Grip)
3:00 AMRAPs (AMRAP – Reps)
AMRAP 3:00 [Rest 3:00]
3 Burpee Pull Ups
6 Hang Power Cleans
AMRAP 3:00
6 Pull Ups
6 Front Squats
AMRAP 3:00
9 Toes To Bar
9 Shoulder to Overhead
[Comp – 3 Bar Muscle Ups, 95/135lbs]
*Score is Total Reps
Alternate w/Partner using same Bar and Pull Up Space