CrossFit West Salem – CrossFit
Warm-up
Row, Bike or Run:
3min @ a moderate pace
1x:
10 PVC Pass Thru
10 PVC Around The World
10 PVC Good Morning
5-10 PVC OHS
5-10 PVC Sotts Press
1x:
10 Scap Pull Up
10 Scap Push Up
5-10 PVC OHS
5-10 PVC Sotts Press
1-2xs:
10 Kip Swing
8 Wall Squats
6 Push Ups
T2B and BMU Specific Warm Up 1x:
3 Kipping Knee Raise + 3 Kipping Leg Lifts
3 Kipping C2B or Jumping C2B
3 Kipping Leg Lifts or 3 T2B
2-3 Jumping BMU
eneral Bar Warm Up 1x:
5 Sn. Press + 5 OHS + 5 Snatch Balance (land in power position)
Specific Bar Warm Up 5x:
1 Hang Power Snatch + OHS
Snatch Build Up Sets:
3 Hang Power Snatch + 3 OHS (light weight)
3 Hang Power Snatch + 3 OHS (moderate weight/ workout weight)
1: Metcon (Time)
6 Rounds:
3 Hang Power Snatch (155/105)
3 OHS
9 Bar Muscle Up
12 T2B
18/16 Cal Row
5 Rounds:
3 Hang Power Snatch (95/65)
3 OHS
9 CTB assisted pull up
12 Hanging Knee Raise
15/13 Cal Row
Cash Out
3xs 10ea:
Front Raise
Lateral Raise
Rear Delt Raise
External Rotation