Announcements

WSCF Schedule Changes

July 4th : Closed

July 5th : Open at 4:00PM

Westshore CrossFit – CrossFit

Warm-up

AMRAP 5 : (No Measure)

20 jumping jacks

5 push-ups to down dog

10 PVC pass throughs // around-the-worlds // snatch grip behind the neck presses

Pre WOD Skill

Double-Unders (8 sets for reps:
:20 double-unders
– Rest :10)

Loading Up

3-5 sets:

1 power snatch

1 hang squat snatch

1 high hang squat snatch

– Add load with each set.

– Rest ~1:00 between sets.

Olympic Weightlifting

Snatch Complex (Weight)

Every 2:00 for 20:00:

1 power snatch

1 hang squat snatch

1 high hang squat snatch
— Start with ~50% (4-5RPE) and add weight as technique allows.

Snatch

Cool Down

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts