Announcements

WSCF Schedule Change

June 19th : Closed

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (No Measure)

2:00 bike or run

AMRAP remaining Time:

10 alternating spiderman stretches

5 squat therapy squats

10 PVC pass throughs

5 squat therapy squats

10 PVC behind the neck snatch grip presses

5 squat therapy squats

10 PVC around-the-worlds

WOD Prep

3 sets:

5-7 snatches (power or squat)

Olympic Weightlifting

Snatch (For load: every 4 min:
10-8-6-4-2:
Snatches

– Sets must be unbroken. Athletes may power snatch or squat snatch.)

– Loading should start around 60-70% of your best snatch for the set of 10.

Cool Down

3 sets:

1:00 T-spine foam roll

:30 band pull-aparts