CrossFit West Salem – CrossFit

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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