CrossFit Salem South, CrossFit West Salem – Home WOD

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2 rounds of (not for time, move for quality)

10 Bootstrapper

20 lying leg swings (each leg)

10 lying cross overs (each leg)

10 Front Squats

5 Single leg Deadlift (each leg)


Snatch specific warm up

3X each for 2 rounds

Down up’s

Down to High Pull

Down and Muscle Snatch

Snatch Drop (power position)

Snatch Drop (Full Squat)

Power Snatch

1a: Metcon (Weight)

Barbell Strength: EMOM 14:00

Odd Min: 3 Front Squats

Even Min: 9 Deadlifts or 3 Power Cleans
Target weight is 65% of your max front squat. If you need to get more bumper plates we have them! Score is the sum of both weights (if the same just multiply by 2).

1b: Metcon (AMRAP – Rounds and Reps)

Barbell Conditioning: AMRAP 15:00

6 Snatches (75/55)

6 Burpees over the bar

12 Lunges

12 Sit Ups

2a: Metcon (Weight)

DB/KB Strength: EMOM 14:00

Odd Min: 8 DB/KB Goblet Squats

Even Min: 10 Deadlifts (find something heavy or DB/KB)
Add the weight of the squat object and the weight of the DL object

2b: Metcon (AMRAP – Rounds and Reps)

DB/KB Conditioning: AMRAP 15:00

AMRAP 15:00

8 Snatches (1x DB 50/35)

6 Burpees

12 Lunges

12 Sit Ups

3a: Metcon (AMRAP – Rounds and Reps)

Body Weight (BW) Conditioning: AMRAP 20:00*

8 Burpees

12 Lunges (6 each leg)

12 Sit Ups
* if new to CrossFit conditioing add in a short rest at the end of every other round.

Cash Out

3 rounds (not for time)

100m weighted walk, hold weight in bear huge position

45 sec plank hold

30 sec wall sit