Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Power Snatch (Weight)
4 Sets
1.1.1.1 Snatch Pull [75-85%]
– Maintain good mechanics
– 0:10 Between Reps
[Rest 1:30]
1.1.1.1 Power Snatch [65-75%]
– Should feel snappy after the pulls
– 0:10 Between Reps
[Rest 1:30]
WOD (Weight)
Every 1:30 x 3 [10:30]
0:00 – 1:30 –
Echo Bike 7/10 Cal SPRINT
1:30 – 3:00
5 Touch N Go Power Snatches
Every 1:30 x 3 [10:30]
0:00 – 1:30 –
Echo Bike 7/10 Cal SPRINT
1:30 – 3:00
5 Touch N Go Power Clean and Jerks
– Stagger by 1:30 with Partner sharing bar and bike
– Standing C2 Bike for Sprint, High Damper
– Choose Moderate/Hard Weight
– RX+ = 105/155lbs
Extra Credit (No Measure)
20:00 Bike/Ski/Run at 60-70% HR