Announcements
Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Barbell Cycling (Checkmark)
With an Empty Bar or Dowel
3 Sets
5 Snatch Grip Deadlift + 3 Hang Muscle Snatch + 3 Hang Power Snatch
Snatch Complex (Weight)
Every 2:00 for 6 Rounds
1 Snatch Pull +
1 Power Snatch +
1 Low Hang Power Snatch +
1 Hang Power Snatch
[50-60%]
WOD (AMRAP – Reps)
3 Sets
0:00-1:00
Max Double Unders
[1:00-2:00 Rest]
2:00-3:00
Max Hang Power Snatches [65/95]
[3:00-4:00 Rest]
4:00-5:00
Max Cal Row
[5:00-6:00 Rest]