CrossFit West Salem – CrossFit

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Warm-up

Bike or Row 5xs:

:45sec Easy

:15sec Hard

1x:

10ea Lying Leg Swing

10ea Lying Leg Crossover

5 V-Roll

10 Muscle Clean

5-10 Reverse Grip Press

1x:

5 Inchworm

10 Spiderman

10 Muscle Clean

5-10 Reverse Grip Press

Burgener Clean Warm Up 1x 3ea:

Down & Up

Down & High Pull

Down & Muscle Clean

Clean Drop (power position)

Clean Drop (full squat)

Hang Power Clean

Specific C&J Warm Up 1x:

5 Clean & Jerk

Clean Build Up Sets & Prime 1x:

4 Clean & Jerks (light weight)

4 Burpees

3 Clean & Jerks (workout weight)

3 Bar Facing Burpees

1: Metcon (Time)

2 Rounds:

20 Clean and Jerk (155/105)

40 Bar Facing Burpee

Cash Out

3-4 Rounds for Quality:

10-15 GHD Sit Up to Parallel

100′ Sandbag Bearhug Carry (heavy)

Notes: Rest as needed between rounds.