Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Halting Snatch Grip Deadlift
3 Sets of 3 Reps
– 2 Second Pause Below Knee
[Building to 95-100% of Snatch]
[Rest 2:00]
Snatch
1 Power Snatch + 1 Squat Snatch
5 Sets of 1
[Building to 75% of Power Snatch]
[Drop in between reps]
WOD (Time)
For Time [15:00 Cap]
9/12 Cal Row
1-2-3-4-5-6-7-8-9-10
Power Snatch
Sub Bike or
Ski 7/10 Cals
RX+ = 95/135lbs
– Looking for quick singles here, try not to move feet too much away from barbell between singles