CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Bench Press (3×5 AHAP)

There are 3 components to this section:

A. 3×5 Bench Press

Long video but very good: https://youtu.be/esQi683XR44

B. 3×5 Double Dumbbell bent over row

https://youtu.be/LktGPg-AkvY

C: 3×5 Double Dumbbell standing press

https://youtu.be/M2rwvNhTOu0

Superset the 3 movements as such: A,B,C,A,B,C,A,B,C.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

Run 100m

30 Double Unders

10 Toes to bar

10 Dumbbell Hang Power Snatch (50/35)
Modifications:

10 Toes to Bar > 15 Sit Ups

30 Double Unders > 60 Single Unders

Snatch > adj weight to 10 unbroken

Snatch Technique: https://youtu.be/JXNPBnzBCt0

TTB: https://youtu.be/_03pCKOv4l4

DU: https://youtu.be/-tF3hUsPZAI