Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Snatch
Build to 1RM
OR
Hang Power Snatch
Newer Athletes
3RM Hang Power Snatch
– Working on getting lower into catch over 3 reps
WOD (Time)
4 Rounds
Waterfall Format
200m Row
100′ Farmers Carry =
Every 25′ = 4 DB Power Cleans
200m Ski
6/6 KB or DB Hang Snatch
200m Run
RX+ =35/50lb DB
Take note of Start time and take it off your Total time
Upper Body and Grip Endurance work
Reminder – We are still in the ‘OFF’ season for competitors, therefore we are still looking to widen the base of muscle endurance both upper and lower
Extra Credit (Weight)
Accumulate
200m Double Overhead KB Carry AHAP
– Slow and Controlled