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CrossFit – Wed, Jun 5

    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


    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