Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Snatch (Weight)
Every 1:15 x 5
1 Snatch Lift off to Knee
1 Power Snatch
2 Hang Snatches [Above Knee] [Squat or Power]
Keep Barbell Light – No Misses
Every 1:15 x 5
1 Snatch [Building] [Squat or Power]
WOD (Time)
For Time
[Fitness]
10-9-8-7-6-5-4-3-2-1
SA DB Hang Squat Clean Thruster
V-Up
[Comp]
1-2-3-4-5-6-7-8-9-10
SA DB Hang Squat Clean Thruster [35/50]
Toes To Bar
V-Up – Aim to reach standard of movement over Speed of WOD
Touch Feet on every rep, Keep legs Fully Straight when performing the reach
Alternate Arms as needed on Single Arm DB Hang Squat Clean Thruster