CrossFit West Salem – CrossFit
1: Shoulder Press (5/5/5/5/3/1)
shoulder press: (5/3/1+ @ 75%-85%-95%)
Warm – up (5/5/5 @ 50 – 60 – 70%) Then go into your working sets)
2: Metcon (Weight)
EMOM 20min: (Snatch Complex)
1 Snatch grip DL + 1 Hang power snatch + 1 power snatch
*Last 5min of EMOM at 60% of 1 RM