Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Power Snatch (Weight)
3 Sets
5 Second Snatch Grip Iso Pull
– Standing on Green or Blue Band
[Rest 0:10]
1.1.1 Hang Power Snatch @ 65%
[Rest 1:00]
*Focus is powerful hip extension,
but strong/technical catch in power position overhead, no star fishing and working on create strong turnover
Power Snatch
Power Snatch – Build to Heavy Single
w/1 Second Pause At Knee
– No More than 7 Attempts
Hip Thrust (4 Rounds for weight)
Every 2:30 for 4 Sets
10 Barbell Hip Thrusts AHAP
– Maintaining Good Form, ensure strong lockout
– Share bars with 2-3 People, transition Quick
OR
Leg Endurance (No Measure)
4 Sets
12/12 Single Leg DB Romanian Deadlifts [2020 Tempo]
30 Air Squats As FAST as possible
1:00 Wall Sit
Extra Credit (Weight)
3 Sets
10 One Arm DB Bent Over Rows AHAP per Side
[Rest 1:00]
25 Second Chin Over Bar Hold
[Rest 1:00]
6-8 Scap Circle Pull Ups / Direction
[Rest 1:00]