Train West Van – CrossFit
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Snatch (Weight)
Every 1:30 x 5
1 x 3 Position Power Snatch [55-60%]
– Mid Thigh, Above Knee, Below Knee
Every 1:30 x 7
1 Paused Squat Snatch
+ 1 Overhead Squat
– Build to 8/10 RPE
WOD (AMRAP – Rounds)
Choose lower volume of 9 mins if tired from Open or wish to be more fresh for Friday
EMOM x 9-15
1] 5 Power Snatches + 6-9 Pull Ups
2] 6-9 Pull Ups + 5 Thrusters
3] 9/12 Cal Row
RX+ = 65/95lbs, Chest To Bar, 12/15 Cal Row