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CrossFit – Wed, Jun 26

    Train West Van – CrossFit

    Barbell Warm Up w/Coach (No Measure)


    Build to 1RM


    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)


    200m Double Overhead KB Carry AHAP

    – Slow and Controlled